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Whey vs. Kefir — In-Depth Nutrition Comparison

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Summary of differences between Whey and Kefir

  • Whey has less Vitamin A RAE, Phosphorus, and Calcium than Kefir.
  • Kefir covers your daily need of Vitamin A RAE 19% more than Whey.

These are the specific foods used in this comparison Whey, sweet, fluid and Kefir, lowfat, plain, LIFEWAY.

Infographic

Whey 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.
Whey
1
:
9
Kefir
Contains more Iron +50%
Contains more Calcium +176.6%
Contains more Magnesium +50%
Contains more Phosphorus +128.3%
Contains less Sodium -25.9%
Contains more Zinc +253.8%
Contains more Copper +125%
Contains more Manganese +400%
Contains more Selenium +89.5%
Equal in Potassium - 164
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Iron +50%
Contains more Calcium +176.6%
Contains more Magnesium +50%
Contains more Phosphorus +128.3%
Contains less Sodium -25.9%
Contains more Zinc +253.8%
Contains more Copper +125%
Contains more Manganese +400%
Contains more Selenium +89.5%
Equal in Potassium - 164

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.
Whey
2
:
10
Kefir
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +17%
Contains more Vitamin A +4641.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +100%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B6 +87.1%
Contains more Folate +1200%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.385
Equal in Vitamin B12 - 0.29
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
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 B1 +20%
Contains more Vitamin B2 +17%
Contains more Vitamin A +4641.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +100%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B6 +87.1%
Contains more Folate +1200%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.385
Equal in Vitamin B12 - 0.29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
2
:
3
Kefir
Contains more Carbs +14.7%
Contains more Protein +345.9%
Contains more Fats +158.3%
Contains more Other +37.7%
Equal in Water - 90.07
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
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 Carbs +14.7%
Contains more Protein +345.9%
Contains more Fats +158.3%
Contains more Other +37.7%
Equal in Water - 90.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
1
:
2
Kefir
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +210%
Contains more Polyunsaturated fat +381.8%
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +210%
Contains more Polyunsaturated fat +381.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Kefir Opinion
Net carbs 5.14g 4.48g Whey
Protein 0.85g 3.79g Kefir
Fats 0.36g 0.93g Kefir
Carbs 5.14g 4.48g Whey
Calories 27kcal 41kcal Kefir
Sugar 5.14g 4.61g Kefir
Calcium 47mg 130mg Kefir
Iron 0.06mg 0.04mg Whey
Magnesium 8mg 12mg Kefir
Phosphorus 46mg 105mg Kefir
Potassium 161mg 164mg Kefir
Sodium 54mg 40mg Kefir
Zinc 0.13mg 0.46mg Kefir
Copper 0.004mg 0.009mg Kefir
Manganese 0.001mg 0.005mg Kefir
Selenium 1.9µg 3.6µg Kefir
Vitamin A 12IU 569IU Kefir
Vitamin A RAE 3µg 171µg Kefir
Vitamin E 0mg 0.02mg Kefir
Vitamin D 41IU Kefir
Vitamin D 1µg Kefir
Vitamin C 0.1mg 0.2mg Kefir
Vitamin B1 0.036mg 0.03mg Whey
Vitamin B2 0.158mg 0.135mg Whey
Vitamin B3 0.074mg 0.15mg Kefir
Vitamin B5 0.383mg 0.385mg Kefir
Vitamin B6 0.031mg 0.058mg Kefir
Folate 1µg 13µg Kefir
Vitamin B12 0.28µg 0.29µg Kefir
Vitamin K 0µg 0.1µg Kefir
Tryptophan 0.013mg Whey
Threonine 0.054mg Whey
Isoleucine 0.047mg Whey
Leucine 0.078mg Whey
Lysine 0.068mg Whey
Methionine 0.016mg Whey
Phenylalanine 0.027mg Whey
Valine 0.046mg Whey
Histidine 0.016mg Whey
Cholesterol 2mg 5mg Whey
Trans Fat 0.037g Whey
Saturated Fat 0.23g 0.658g Whey
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 0.1g 0.31g Kefir
Polyunsaturated fat 0.011g 0.053g Kefir
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
Whey 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
9%
Whey
16%
Kefir
Minerals Daily Need Coverage Score
8%
Whey
15%
Kefir

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 0.428g)
Which food is lower in Sugar?
Kefir
Kefir is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Kefir
Kefir is lower in glycemic index (difference - 7)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $3.6)
Which food is richer in minerals?
Kefir
Kefir is relatively richer in minerals
Which food is richer in vitamins?
Kefir
Kefir is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.