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Yogurt vs. Kefir — In-Depth Nutrition Comparison

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A recap on differences between Yogurt and Kefir

  • Yogurt is higher in Vitamin B12, Selenium, and Vitamin B2, yet Kefir is higher in Vitamin A RAE, and Vitamin D.
  • Yogurt covers your daily Vitamin B12 needs 19% more than Kefir.
  • Yogurt contains 3 times more Selenium than Kefir. While Yogurt contains 9.7µg of Selenium, Kefir contains only 3.6µg.

Food varieties used in this article are Yogurt, Greek, plain, nonfat and Kefir, lowfat, plain, LIFEWAY.

Infographic

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.
Yogurt
7
:
3
Kefir
Contains more Iron +75%
Contains more Phosphorus +28.6%
Contains more Zinc +13%
Contains more Copper +88.9%
Contains more Manganese +80%
Contains more Selenium +169.4%
Contains more Calcium +18.2%
Contains more Potassium +16.3%
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Iron +75%
Contains more Phosphorus +28.6%
Contains more Zinc +13%
Contains more Copper +88.9%
Contains more Manganese +80%
Contains more Selenium +169.4%
Contains more Calcium +18.2%
Contains more Potassium +16.3%
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.
Yogurt
4
:
8
Kefir
Contains more Vitamin B2 +105.9%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B12 +158.6%
Contains more Vitamin A +14125%
Contains more Vitamin E +100%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B5 +16.3%
Contains more Folate +85.7%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.058
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 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 B2 +105.9%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B12 +158.6%
Contains more Vitamin A +14125%
Contains more Vitamin E +100%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B5 +16.3%
Contains more Folate +85.7%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.058

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
1
:
4
Kefir
Contains more Protein +168.9%
Contains more Fats +138.5%
Contains more Carbs +24.4%
Equal in Water - 90.07
Equal in Other - 0.73
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 Protein +168.9%
Contains more Fats +138.5%
Contains more Carbs +24.4%
Equal in Water - 90.07
Equal in Other - 0.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
:
2
Kefir
Contains less Saturated Fat -82.2%
Contains more Monounsaturated Fat +484.9%
Contains more Polyunsaturated fat +341.7%
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains less Saturated Fat -82.2%
Contains more Monounsaturated Fat +484.9%
Contains more Polyunsaturated fat +341.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
0
:
2
Kefir
Contains more Lactose +45.7%
Contains more Galactose +30%
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
80% 20%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.7 g
Maltose: 0 g
Galactose: 0.91 g
Contains more Lactose +45.7%
Contains more Galactose +30%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Kefir Opinion
Net carbs 3.6g 4.48g Kefir
Protein 10.19g 3.79g Yogurt
Fats 0.39g 0.93g Kefir
Carbs 3.6g 4.48g Kefir
Calories 59kcal 41kcal Yogurt
Sugar 3.24g 4.61g Yogurt
Calcium 110mg 130mg Kefir
Iron 0.07mg 0.04mg Yogurt
Magnesium 11mg 12mg Kefir
Phosphorus 135mg 105mg Yogurt
Potassium 141mg 164mg Kefir
Sodium 36mg 40mg Yogurt
Zinc 0.52mg 0.46mg Yogurt
Copper 0.017mg 0.009mg Yogurt
Manganese 0.009mg 0.005mg Yogurt
Selenium 9.7µg 3.6µg Yogurt
Vitamin A 4IU 569IU Kefir
Vitamin A RAE 1µg 171µg Kefir
Vitamin E 0.01mg 0.02mg Kefir
Vitamin D 0IU 41IU Kefir
Vitamin D 0µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.023mg 0.03mg Kefir
Vitamin B2 0.278mg 0.135mg Yogurt
Vitamin B3 0.208mg 0.15mg Yogurt
Vitamin B5 0.331mg 0.385mg Kefir
Vitamin B6 0.063mg 0.058mg Yogurt
Folate 7µg 13µg Kefir
Vitamin B12 0.75µg 0.29µg Yogurt
Vitamin K 0µg 0.1µg Kefir
Cholesterol 5mg 5mg
Trans Fat 0.006g 0.037g Yogurt
Saturated Fat 0.117g 0.658g Yogurt
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 0.053g 0.31g Kefir
Polyunsaturated fat 0.012g 0.053g Kefir
Omega-6 - Linoleic acid 0.01g 0.029g Kefir
Omega-3 - ALA 0.001g 0.006g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.002g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
16%
Kefir
Minerals Daily Need Coverage Score
19%
Yogurt
15%
Kefir

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 1.37g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.541g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 17)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2.6)
Which food is richer in vitamins?
Kefir
Kefir is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (5 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.