Yolk vs. Kefir — In-Depth Nutrition Comparison
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The main differences between yolk and kefir
- Yolk is richer than kefir in choline, selenium, vitamin B12, vitamin B5, phosphorus, iron, folate, and vitamin B2.
- Daily need coverage for cholesterol for yolk is 360% higher.
- Yolk contains 68 times more iron than kefir. Yolk contains 2.73mg of iron, while kefir contains 0.04mg.
- Kefir contains less cholesterol.
- Yolk has a lower glycemic index than kefir.
Food types used in this article are Egg, yolk, raw, fresh and Kefir, lowfat, plain, LIFEWAY.
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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 more IronIron | +6725% |
| Contains more CopperCopper | +755.6% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +271.4% |
| Contains more ManganeseManganese | +1000% |
| Contains more SeleniumSelenium | +1455.6% |
| Contains more MagnesiumMagnesium | +140% |
| Contains more PotassiumPotassium | +50.5% |
| Contains less SodiumSodium | -16.7% |
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.
| Contains more Vitamin AVitamin A | +122.8% |
| Contains more Vitamin EVitamin E | +12800% |
| Contains more Vitamin DVitamin D | +440% |
| Contains more Vitamin B1Vitamin B1 | +486.7% |
| Contains more Vitamin B2Vitamin B2 | +291.1% |
| Contains more Vitamin B5Vitamin B5 | +676.6% |
| Contains more Vitamin B6Vitamin B6 | +503.4% |
| Contains more Vitamin B12Vitamin B12 | +572.4% |
| Contains more Vitamin KVitamin K | +600% |
| Contains more FolateFolate | +1023.1% |
| Contains more CholineCholine | +5296.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +525% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +318.5% |
| Contains more FatsFats | +2753.8% |
| Contains more OtherOther | +132.9% |
| Contains more CarbsCarbs | +24.8% |
| Contains more WaterWater | +72.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3686.5% |
| Contains more Poly. FatPolyunsaturated fat | +7832.1% |
| Contains less Sat. FatSaturated fat | -93.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more LactoseLactose | +5185.7% |
| Contains more GalactoseGalactose | +1200% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Cholesterol | 1085mg | 5mg | 360% |
| Choline | 820.2mg | 15.2mg | 146% |
| Selenium | 56µg | 3.6µg | 95% |
| Vitamin B12 | 1.95µg | 0.29µg | 69% |
| Vitamin B5 | 2.99mg | 0.385mg | 52% |
| Phosphorus | 390mg | 105mg | 41% |
| Saturated fat | 9.551g | 0.658g | 40% |
| Fats | 26.54g | 0.93g | 39% |
| Iron | 2.73mg | 0.04mg | 34% |
| Folate | 146µg | 13µg | 33% |
| Vitamin B2 | 0.528mg | 0.135mg | 30% |
| Monounsaturated fat | 11.738g | 0.31g | 29% |
| Polyunsaturated fat | 4.204g | 0.053g | 28% |
| Protein | 15.86g | 3.79g | 24% |
| Vitamin A | 381µg | 171µg | 23% |
| Vitamin D | 218IU | 41IU | 22% |
| Vitamin B6 | 0.35mg | 0.058mg | 22% |
| Vitamin D | 5.4µg | 1µg | 22% |
| Zinc | 2.3mg | 0.46mg | 17% |
| Vitamin E | 2.58mg | 0.02mg | 17% |
| Calories | 322kcal | 41kcal | 14% |
| Vitamin B1 | 0.176mg | 0.03mg | 12% |
| Copper | 0.077mg | 0.009mg | 8% |
| Manganese | 0.055mg | 0.005mg | 2% |
| Potassium | 109mg | 164mg | 2% |
| Magnesium | 5mg | 12mg | 2% |
| Vitamin B3 | 0.024mg | 0.15mg | 1% |
| Vitamin K | 0.7µg | 0.1µg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Carbs | 3.59g | 4.48g | 0% |
| Net carbs | 3.59g | 4.48g | N/A |
| Calcium | 129mg | 130mg | 0% |
| Sugar | 0.56g | 4.61g | N/A |
| Sodium | 48mg | 40mg | 0% |
| Trans fat | 0.037g | N/A | |
| Tryptophan | 0.177mg | 0% | |
| Threonine | 0.687mg | 0% | |
| Isoleucine | 0.866mg | 0% | |
| Leucine | 1.399mg | 0% | |
| Lysine | 1.217mg | 0% | |
| Methionine | 0.378mg | 0% | |
| Phenylalanine | 0.681mg | 0% | |
| Valine | 0.949mg | 0% | |
| Histidine | 0.416mg | 0% | |
| Fructose | 0.07g | 0g | 0% |
| Omega-3 - EPA | 0.011g | 0g | N/A |
| Omega-3 - DHA | 0.114g | 0g | N/A |
| Omega-3 - ALA | 0.006g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
114%
16%
Minerals Daily Need Coverage Score
73%
15%
Comparison summary
Which food is lower in Sugar?
Yolk is lower in Sugar (difference - 4.05g)
Which food is lower in glycemic index?
Yolk is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 1080mg)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Kefir is lower in Saturated fat (difference - 8.893g)
Which food is cheaper?
Kefir is cheaper (difference - $1)