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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, protein, fats, vitamin B5, and potassium than powdered milk.
  • Powdered milk's daily need coverage for vitamin B12 is 123% higher.
  • Kefir contains 29 times less fats than powdered milk. Powdered milk contains 26.71g of fats, while kefir contains 0.93g.
  • The amount of saturated fat in kefir is lower.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 29% 7.5% 86% 12% 71% 278% 12% 136% 70% 406% 5.5% 28%
Kefir
Kefir
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 15% 57% 0.4% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8%
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 Vitamin DVitamin D +100%

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%
Vitamin B6 0.302mg 0.058mg 19%
Choline 117.4mg 15.2mg 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 D* 20 IU 41 IU 3%
Vitamin D 0.5µg 1µg 3%
Vitamin B3 0.646mg 0.15mg 3%
Manganese 0.04mg 0.005mg 2%
Vitamin K 2.2µg 0.1µg 2%
Protein per 100 calories 5.3g 9.2g N/A
Calories per 10 g protein 188kcal 108kcal N/A
Weight per 100 calories 20g 244g N/A
Unsaturated / Saturated Fat ratio 0.51 0.55 N/A
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 0%
Omega-3 (DPA) 0g 0.001g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.002g N/A
Omega-6 (Linoleic acid) 0.029g 0%

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 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%

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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.