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  6. Soy yogurt vs. Kefir

Soy yogurt vs. Kefir — In-Depth Nutrition Comparison

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Differences between soy yogurt and kefir

  • Soy yogurt has more vitamin C, while kefir has more vitamin A.
  • Soy yogurt's daily need coverage for vitamin C is 14% higher.

The food types used in this comparison are SILK Plain soy yogurt and Kefir, lowfat, plain, LIFEWAY.

Infographic

Soy yogurt vs Kefir infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Kefir
Kefir
8
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 less SodiumSodium -67.5%
~equal in Calcium ~130mg

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 44% 0% 0% 20% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Kefir
Kefir
11
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 +6500%
Contains more Vitamin DVitamin D +30%

All nutrients comparison - raw data values

Nutrient Soy yogurt Kefir DV% diff.
Vitamin A 171µg 19%
Phosphorus 105mg 15%
Vitamin C 13.2mg 0.2mg 14%
Vitamin B12 0.29µg 12%
Vitamin B2 0.135mg 10%
Vitamin B5 0.385mg 8%
Selenium 3.6µg 7%
Potassium 164mg 5%
Zinc 0.46mg 4%
Vitamin B6 0.058mg 4%
Folate 13µg 3%
Vitamin B1 0.03mg 3%
Choline 15.2mg 3%
Magnesium 12mg 3%
Fiber 0.4g 0g 2%
Vitamin D 53IU 41IU 2%
Cholesterol 0mg 5mg 2%
Carbs 9.69g 4.48g 2%
Saturated fat 0.22g 0.658g 2%
Protein 2.64g 3.79g 2%
Vitamin D 1.3µg 1µg 2%
Vitamin B3 0.15mg 1%
Monounsaturated fat 0.31g 1%
Calories 66kcal 41kcal 1%
Sodium 13mg 40mg 1%
Copper 0.009mg 1%
Iron 0.04mg 1%
Fats 1.76g 0.93g 1%
Net carbs 9.29g 4.48g N/A
Calcium 132mg 130mg 0%
Sugar 5.29g 4.61g N/A
Vitamin E 0.02mg 0%
Manganese 0.005mg 0%
Vitamin K 0.1µg 0%
Trans fat 0g 0.037g N/A
Polyunsaturated fat 0.053g 0%
Omega-3 - ALA 0.006g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Kefir
Kefir
2
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 FatsFats +89.2%
Contains more CarbsCarbs +116.3%
Contains more OtherOther +69.9%
Contains more ProteinProtein +43.6%
~equal in Water ~90.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Kefir
Kefir
2
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 less Sat. FatSaturated fat -66.6%

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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. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.