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
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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
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Iron
+75%
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Phosphorus
+28.6%
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Zinc
+13%
Contains
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Copper
+88.9%
Contains
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Manganese
+80%
Contains
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Selenium
+169.4%
Contains
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Calcium
+18.2%
Contains
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Potassium
+16.3%
Equal in Magnesium - 12
Contains
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Iron
+75%
Contains
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Phosphorus
+28.6%
Contains
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Zinc
+13%
Contains
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Copper
+88.9%
Contains
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Manganese
+80%
Contains
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Selenium
+169.4%
Contains
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Calcium
+18.2%
Contains
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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.
4
8
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Vitamin B2
+105.9%
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Vitamin B3
+38.7%
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Vitamin B12
+158.6%
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Vitamin A
+14125%
Contains
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Vitamin E
+100%
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Vitamin D
+∞%
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Vitamin C
+∞%
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Vitamin B1
+30.4%
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Vitamin B5
+16.3%
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Folate
+85.7%
Contains
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Vitamin K
+∞%
Equal in Vitamin B6 - 0.058
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Vitamin B2
+105.9%
Contains
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Vitamin B3
+38.7%
Contains
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Vitamin B12
+158.6%
Contains
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Vitamin A
+14125%
Contains
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Vitamin E
+100%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+30.4%
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Vitamin B5
+16.3%
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Folate
+85.7%
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Vitamin K
+∞%
Equal in Vitamin B6 - 0.058
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+168.9%
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Fats
+138.5%
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Carbs
+24.4%
Equal in Water - 90.07
Equal in Other - 0.73
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Protein
+168.9%
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Fats
+138.5%
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Carbs
+24.4%
Equal in Water - 90.07
Equal in Other - 0.73
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-82.2%
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Monounsaturated Fat
+484.9%
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Polyunsaturated fat
+341.7%
Contains
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Saturated Fat
-82.2%
Contains
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Monounsaturated Fat
+484.9%
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Polyunsaturated fat
+341.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Lactose
+45.7%
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Galactose
+30%
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Lactose
+45.7%
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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.
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 3.6g | 4.48g | |
Protein | 10.19g | 3.79g | |
Fats | 0.39g | 0.93g | |
Carbs | 3.6g | 4.48g | |
Calories | 59kcal | 41kcal | |
Sugar | 3.24g | 4.61g | |
Calcium | 110mg | 130mg | |
Iron | 0.07mg | 0.04mg | |
Magnesium | 11mg | 12mg | |
Phosphorus | 135mg | 105mg | |
Potassium | 141mg | 164mg | |
Sodium | 36mg | 40mg | |
Zinc | 0.52mg | 0.46mg | |
Copper | 0.017mg | 0.009mg | |
Manganese | 0.009mg | 0.005mg | |
Selenium | 9.7µg | 3.6µg | |
Vitamin A | 4IU | 569IU | |
Vitamin A RAE | 1µg | 171µg | |
Vitamin E | 0.01mg | 0.02mg | |
Vitamin D | 0IU | 41IU | |
Vitamin D | 0µg | 1µg | |
Vitamin C | 0mg | 0.2mg | |
Vitamin B1 | 0.023mg | 0.03mg | |
Vitamin B2 | 0.278mg | 0.135mg | |
Vitamin B3 | 0.208mg | 0.15mg | |
Vitamin B5 | 0.331mg | 0.385mg | |
Vitamin B6 | 0.063mg | 0.058mg | |
Folate | 7µg | 13µg | |
Vitamin B12 | 0.75µg | 0.29µg | |
Vitamin K | 0µg | 0.1µg | |
Cholesterol | 5mg | 5mg | |
Trans Fat | 0.006g | 0.037g | |
Saturated Fat | 0.117g | 0.658g | |
Omega-3 - DPA | 0g | 0.001g | |
Monounsaturated Fat | 0.053g | 0.31g | |
Polyunsaturated fat | 0.012g | 0.053g | |
Omega-6 - Linoleic acid | 0.01g | 0.029g | |
Omega-3 - ALA | 0.001g | 0.006g | |
Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.002g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
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
17%
16%
Minerals Daily Need Coverage Score
19%
15%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 1.37g)
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yogurt is lower in Saturated Fat (difference - 0.541g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 17)
Which food is cheaper?
Kefir is cheaper (difference - $2.6)
Which food is richer in vitamins?
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.