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  6. Powdered milk vs. Kefir

Powdered milk vs. Kefir — In-Depth Nutrition Comparison

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Differences between powdered milk and kefir

  • Kefir contains less vitamin B12, phosphorus, vitamin B2, calcium, vitamin B5, potassium, zinc, and selenium than powdered milk.
  • Powdered milk's daily need coverage for vitamin B12 is 123% higher.
  • Kefir contains 25 times less saturated fat than powdered milk. Powdered milk contains 16.742g of saturated fat, while kefir contains 0.658g.

The food types used in this comparison are Milk, dry, whole, without added vitamin D and Kefir, lowfat, plain, LIFEWAY.

Infographic

Powdered milk vs Kefir infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Kefir
Kefir
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
Contains more MagnesiumMagnesium +608.3%
Contains more CalciumCalcium +601.5%
Contains more PotassiumPotassium +711%
Contains more IronIron +1075%
Contains more CopperCopper +788.9%
Contains more ZincZinc +626.1%
Contains more PhosphorusPhosphorus +639%
Contains more ManganeseManganese +700%
Contains more SeleniumSelenium +352.8%
Contains less SodiumSodium -89.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Kefir
Kefir
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
Contains more Vitamin CVitamin C +4200%
Contains more Vitamin AVitamin A +50.9%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B1Vitamin B1 +843.3%
Contains more Vitamin B2Vitamin B2 +792.6%
Contains more Vitamin B3Vitamin B3 +330.7%
Contains more Vitamin B5Vitamin B5 +489.9%
Contains more Vitamin B6Vitamin B6 +420.7%
Contains more Vitamin B12Vitamin B12 +1020.7%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +184.6%
Contains more CholineCholine +672.4%
Contains more Vitamin DVitamin D +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Kefir
Kefir
1
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Contains more ProteinProtein +594.5%
Contains more FatsFats +2772%
Contains more CarbsCarbs +757.6%
Contains more OtherOther +732.9%
Contains more WaterWater +3546.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Kefir
Kefir
1
64% 30% 5%
Saturated fat: Sat. Fat 0.658 g
Monounsaturated fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 g
Contains more Mono. FatMonounsaturated fat +2456.1%
Contains more Poly. FatPolyunsaturated fat +1154.7%
Contains less Sat. FatSaturated fat -96.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Powdered milk Kefir
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Powdered milk Kefir DV% diff.
Vitamin B12 3.25µg 0.29µg 123%
Phosphorus 776mg 105mg 96%
Vitamin B2 1.205mg 0.135mg 82%
Calcium 912mg 130mg 78%
Saturated fat 16.742g 0.658g 73%
Protein 26.32g 3.79g 45%
Fats 26.71g 0.93g 40%
Vitamin B5 2.271mg 0.385mg 38%
Potassium 1330mg 164mg 34%
Cholesterol 97mg 5mg 31%
Zinc 3.34mg 0.46mg 26%
Calories 496kcal 41kcal 23%
Selenium 16.3µg 3.6µg 23%
Vitamin B1 0.283mg 0.03mg 21%
Choline 117.4mg 15.2mg 19%
Vitamin B6 0.302mg 0.058mg 19%
Monounsaturated fat 7.924g 0.31g 19%
Magnesium 85mg 12mg 17%
Sodium 371mg 40mg 14%
Carbs 38.42g 4.48g 11%
Vitamin A 258µg 171µg 10%
Vitamin C 8.6mg 0.2mg 9%
Copper 0.08mg 0.009mg 8%
Folate 37µg 13µg 6%
Iron 0.47mg 0.04mg 5%
Vitamin E 0.58mg 0.02mg 4%
Polyunsaturated fat 0.665g 0.053g 4%
Vitamin B3 0.646mg 0.15mg 3%
Vitamin D 0.5µg 1µg 3%
Vitamin D 20IU 41IU 3%
Vitamin K 2.2µg 0.1µg 2%
Manganese 0.04mg 0.005mg 2%
Net carbs 38.42g 4.48g N/A
Sugar 38.42g 4.61g N/A
Trans fat 0.037g N/A
Tryptophan 0.371mg 0%
Threonine 1.188mg 0%
Isoleucine 1.592mg 0%
Leucine 2.578mg 0%
Lysine 2.087mg 0%
Methionine 0.66mg 0%
Phenylalanine 1.271mg 0%
Valine 1.762mg 0%
Histidine 0.714mg 0%
Omega-3 - ALA 0.006g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Powdered milk Kefir
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
93%
Powdered milk
16%
Kefir
Minerals Daily Need Coverage Score
106%
Powdered milk
15%
Kefir

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is lower in glycemic index?
Powdered milk
Powdered milk is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 92mg)
Which food is lower in Sugar?
Kefir
Kefir is lower in Sugar (difference - 33.81g)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 331mg)
Which food is lower in Saturated fat?
Kefir
Kefir is lower in Saturated fat (difference - 16.084g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2.2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/nutrients
  2. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.