Quail egg vs. Kefir — In-Depth Nutrition Comparison
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How are quail egg and kefir different?
- Quail egg has more vitamin B12, selenium, vitamin B2, choline, iron, vitamin B5, phosphorus, and folate than kefir.
- Daily need coverage for cholesterol for quail egg is 280% higher.
- Quail egg contains 91 times more iron than kefir. While quail egg contains 3.65mg of iron, kefir contains only 0.04mg.
- Kefir has less cholesterol.
- Quail egg has a lower glycemic index (0) than kefir (36).
Egg, quail, whole, fresh, raw and Kefir, lowfat, plain, LIFEWAY are the varieties used in this article.
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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.
| Contains more IronIron | +9025% |
| Contains more CopperCopper | +588.9% |
| Contains more ZincZinc | +219.6% |
| Contains more PhosphorusPhosphorus | +115.2% |
| Contains more ManganeseManganese | +660% |
| Contains more SeleniumSelenium | +788.9% |
| Contains more CalciumCalcium | +103.1% |
| Contains more PotassiumPotassium | +24.2% |
| Contains less SodiumSodium | -71.6% |
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.
| Contains more Vitamin EVitamin E | +5300% |
| Contains more Vitamin DVitamin D | +40% |
| Contains more Vitamin B1Vitamin B1 | +333.3% |
| Contains more Vitamin B2Vitamin B2 | +485.2% |
| Contains more Vitamin B5Vitamin B5 | +357.4% |
| Contains more Vitamin B6Vitamin B6 | +158.6% |
| Contains more Vitamin B12Vitamin B12 | +444.8% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +407.7% |
| Contains more CholineCholine | +1632.9% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +244.3% |
| Contains more FatsFats | +1092.5% |
| Contains more OtherOther | +50.7% |
| Contains more CarbsCarbs | +992.7% |
| Contains more WaterWater | +21.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1294.8% |
| Contains more Poly. FatPolyunsaturated fat | +2398.1% |
| Contains less Sat. FatSaturated fat | -81.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Cholesterol | 844mg | 5mg | 280% |
| Vitamin B12 | 1.58µg | 0.29µg | 54% |
| Selenium | 32µg | 3.6µg | 52% |
| Vitamin B2 | 0.79mg | 0.135mg | 50% |
| Choline | 263.4mg | 15.2mg | 45% |
| Iron | 3.65mg | 0.04mg | 45% |
| Vitamin B5 | 1.761mg | 0.385mg | 28% |
| Protein | 13.05g | 3.79g | 19% |
| Phosphorus | 226mg | 105mg | 17% |
| Fats | 11.09g | 0.93g | 16% |
| Saturated fat | 3.557g | 0.658g | 13% |
| Folate | 66µg | 13µg | 13% |
| Monounsaturated fat | 4.324g | 0.31g | 10% |
| Zinc | 1.47mg | 0.46mg | 9% |
| Polyunsaturated fat | 1.324g | 0.053g | 8% |
| Vitamin B1 | 0.13mg | 0.03mg | 8% |
| Calcium | 64mg | 130mg | 7% |
| Vitamin B6 | 0.15mg | 0.058mg | 7% |
| Vitamin E | 1.08mg | 0.02mg | 7% |
| Calories | 158kcal | 41kcal | 6% |
| Copper | 0.062mg | 0.009mg | 6% |
| Sodium | 141mg | 40mg | 4% |
| Vitamin D | 1.4µg | 1µg | 2% |
| Vitamin A | 156µg | 171µg | 2% |
| Vitamin D | 55IU | 41IU | 2% |
| Manganese | 0.038mg | 0.005mg | 1% |
| Potassium | 132mg | 164mg | 1% |
| Carbs | 0.41g | 4.48g | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 0.41g | 4.48g | N/A |
| Magnesium | 13mg | 12mg | 0% |
| Sugar | 0.4g | 4.61g | N/A |
| Vitamin B3 | 0.15mg | 0.15mg | 0% |
| Vitamin K | 0.3µg | 0.1µg | 0% |
| Trans fat | 0.037g | N/A | |
| Tryptophan | 0.209mg | 0% | |
| Threonine | 0.641mg | 0% | |
| Isoleucine | 0.816mg | 0% | |
| Leucine | 1.146mg | 0% | |
| Lysine | 0.881mg | 0% | |
| Methionine | 0.421mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.94mg | 0% | |
| Histidine | 0.315mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
65%
16%
Minerals Daily Need Coverage Score
53%
15%
Comparison summary
Which food is lower in Sugar?
Quail egg is lower in Sugar (difference - 4.21g)
Which food is lower in glycemic index?
Quail egg is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Quail egg is relatively richer in minerals
Which food is richer in vitamins?
Quail egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 839mg)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 101mg)
Which food is lower in Saturated fat?
Kefir is lower in Saturated fat (difference - 2.899g)
Which food is cheaper?
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The foods are relatively equal in price ($)