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  6. Quail egg vs. Kefir

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 from 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.

Egg, quail, whole, fresh, raw and Kefir, lowfat, plain, LIFEWAY are the varieties used in this article.

Infographic

Quail egg 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.
Quail egg
Quail egg
7
:
3
Kefir
Kefir
Contains more Iron +9025%
Contains more Phosphorus +115.2%
Contains more Zinc +219.6%
Contains more Copper +588.9%
Contains more Manganese +660%
Contains more Selenium +788.9%
Contains more Calcium +103.1%
Contains more Potassium +24.2%
Contains less Sodium -71.6%
Equal in Magnesium - 12
Quail egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 137% 10% 97% 12% 19% 41% 21% 5% 175%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Iron +9025%
Contains more Phosphorus +115.2%
Contains more Zinc +219.6%
Contains more Copper +588.9%
Contains more Manganese +660%
Contains more Selenium +788.9%
Contains more Calcium +103.1%
Contains more Potassium +24.2%
Contains less Sodium -71.6%
Equal in Magnesium - 12

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.
Quail egg
Quail egg
9
:
2
Kefir
Kefir
Contains more Vitamin E +5300%
Contains more Vitamin D +40%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +485.2%
Contains more Vitamin B5 +357.4%
Contains more Vitamin B6 +158.6%
Contains more Folate +407.7%
Contains more Vitamin B12 +444.8%
Contains more Vitamin K +200%
Contains more Vitamin C +∞%
Equal in Vitamin A - 569
Equal in Vitamin B3 - 0.15
Quail egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 22% 42% 0% 33% 183% 3% 106% 35% 50% 198% 1%
Kefir
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
Contains more Vitamin E +5300%
Contains more Vitamin D +40%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +485.2%
Contains more Vitamin B5 +357.4%
Contains more Vitamin B6 +158.6%
Contains more Folate +407.7%
Contains more Vitamin B12 +444.8%
Contains more Vitamin K +200%
Contains more Vitamin C +∞%
Equal in Vitamin A - 569
Equal in Vitamin B3 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quail egg
Quail egg
3
:
2
Kefir
Kefir
Contains more Protein +244.3%
Contains more Fats +1092.5%
Contains more Other +50.7%
Contains more Carbs +992.7%
Contains more Water +21.1%
Quail egg
13% 11% 74%
Protein: 13.05 g
Fats: 11.09 g
Carbs: 0.41 g
Water: 74.35 g
Other: 1.1 g
Kefir
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 Protein +244.3%
Contains more Fats +1092.5%
Contains more Other +50.7%
Contains more Carbs +992.7%
Contains more Water +21.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quail egg
Quail egg
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +1294.8%
Contains more Polyunsaturated fat +2398.1%
Contains less Saturated Fat -81.5%
Quail egg
39% 47% 14%
Saturated Fat: 3.557 g
Monounsaturated Fat: 4.324 g
Polyunsaturated fat: 1.324 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +1294.8%
Contains more Polyunsaturated fat +2398.1%
Contains less Saturated 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.
Quail egg Kefir
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Quail egg Kefir Opinion
Net carbs 0.41g 4.48g Kefir
Protein 13.05g 3.79g Quail egg
Fats 11.09g 0.93g Quail egg
Carbs 0.41g 4.48g Kefir
Calories 158kcal 41kcal Quail egg
Sugar 0.4g 4.61g Quail egg
Calcium 64mg 130mg Kefir
Iron 3.65mg 0.04mg Quail egg
Magnesium 13mg 12mg Quail egg
Phosphorus 226mg 105mg Quail egg
Potassium 132mg 164mg Kefir
Sodium 141mg 40mg Kefir
Zinc 1.47mg 0.46mg Quail egg
Copper 0.062mg 0.009mg Quail egg
Manganese 0.038mg 0.005mg Quail egg
Selenium 32µg 3.6µg Quail egg
Vitamin A 543IU 569IU Kefir
Vitamin A RAE 156µg 171µg Kefir
Vitamin E 1.08mg 0.02mg Quail egg
Vitamin D 55IU 41IU Quail egg
Vitamin D 1.4µg 1µg Quail egg
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.13mg 0.03mg Quail egg
Vitamin B2 0.79mg 0.135mg Quail egg
Vitamin B3 0.15mg 0.15mg
Vitamin B5 1.761mg 0.385mg Quail egg
Vitamin B6 0.15mg 0.058mg Quail egg
Folate 66µg 13µg Quail egg
Vitamin B12 1.58µg 0.29µg Quail egg
Vitamin K 0.3µg 0.1µg Quail egg
Tryptophan 0.209mg Quail egg
Threonine 0.641mg Quail egg
Isoleucine 0.816mg Quail egg
Leucine 1.146mg Quail egg
Lysine 0.881mg Quail egg
Methionine 0.421mg Quail egg
Phenylalanine 0.737mg Quail egg
Valine 0.94mg Quail egg
Histidine 0.315mg Quail egg
Cholesterol 844mg 5mg Kefir
Trans Fat 0.037g Quail egg
Saturated Fat 3.557g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 4.324g 0.31g Quail egg
Polyunsaturated fat 1.324g 0.053g Quail egg
Omega-6 - Linoleic acid 0.029g Kefir
Omega-3 - ALA 0.006g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quail egg Kefir
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
58%
Quail egg
16%
Kefir
Minerals Daily Need Coverage Score
53%
Quail egg
15%
Kefir

Comparison summary

Which food is lower in Sugar?
Quail egg
Quail egg is lower in Sugar (difference - 4.21g)
Which food is lower in glycemic index?
Quail egg
Quail egg is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Quail egg
Quail egg is relatively richer in minerals
Which food is richer in vitamins?
Quail egg
Quail egg is relatively richer in vitamins
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 101mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 839mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 2.899g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Quail egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/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.