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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 from 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.

Food types used in this article are Egg, yolk, raw, fresh and Kefir, lowfat, plain, LIFEWAY.

Infographic

Yolk 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.
Yolk
6
:
4
Kefir
Contains more Iron +6725%
Contains more Phosphorus +271.4%
Contains more Zinc +400%
Contains more Copper +755.6%
Contains more Manganese +1000%
Contains more Selenium +1455.6%
Contains more Magnesium +140%
Contains more Potassium +50.5%
Contains less Sodium -16.7%
Equal in Calcium - 130
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Iron +6725%
Contains more Phosphorus +271.4%
Contains more Zinc +400%
Contains more Copper +755.6%
Contains more Manganese +1000%
Contains more Selenium +1455.6%
Contains more Magnesium +140%
Contains more Potassium +50.5%
Contains less Sodium -16.7%
Equal in Calcium - 130

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.
Yolk
10
:
2
Kefir
Contains more Vitamin A +153.4%
Contains more Vitamin E +12800%
Contains more Vitamin D +440%
Contains more Vitamin B1 +486.7%
Contains more Vitamin B2 +291.1%
Contains more Vitamin B5 +676.6%
Contains more Vitamin B6 +503.4%
Contains more Folate +1023.1%
Contains more Vitamin B12 +572.4%
Contains more Vitamin K +600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +525%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
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 A +153.4%
Contains more Vitamin E +12800%
Contains more Vitamin D +440%
Contains more Vitamin B1 +486.7%
Contains more Vitamin B2 +291.1%
Contains more Vitamin B5 +676.6%
Contains more Vitamin B6 +503.4%
Contains more Folate +1023.1%
Contains more Vitamin B12 +572.4%
Contains more Vitamin K +600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +525%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
3
:
2
Kefir
Contains more Protein +318.5%
Contains more Fats +2753.8%
Contains more Other +132.9%
Contains more Carbs +24.8%
Contains more Water +72.2%
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +318.5%
Contains more Fats +2753.8%
Contains more Other +132.9%
Contains more Carbs +24.8%
Contains more Water +72.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
2
:
1
Kefir
Contains more Monounsaturated Fat +3686.5%
Contains more Polyunsaturated fat +7832.1%
Contains less Saturated Fat -93.1%
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +3686.5%
Contains more Polyunsaturated fat +7832.1%
Contains less Saturated Fat -93.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
4
:
2
Kefir
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +5185.7%
Contains more Galactose +1200%
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +5185.7%
Contains more Galactose +1200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Kefir Opinion
Net carbs 3.59g 4.48g Kefir
Protein 15.86g 3.79g Yolk
Fats 26.54g 0.93g Yolk
Carbs 3.59g 4.48g Kefir
Calories 322kcal 41kcal Yolk
Fructose 0.07g 0g Yolk
Sugar 0.56g 4.61g Yolk
Calcium 129mg 130mg Kefir
Iron 2.73mg 0.04mg Yolk
Magnesium 5mg 12mg Kefir
Phosphorus 390mg 105mg Yolk
Potassium 109mg 164mg Kefir
Sodium 48mg 40mg Kefir
Zinc 2.3mg 0.46mg Yolk
Copper 0.077mg 0.009mg Yolk
Manganese 0.055mg 0.005mg Yolk
Selenium 56µg 3.6µg Yolk
Vitamin A 1442IU 569IU Yolk
Vitamin A RAE 381µg 171µg Yolk
Vitamin E 2.58mg 0.02mg Yolk
Vitamin D 218IU 41IU Yolk
Vitamin D 5.4µg 1µg Yolk
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.176mg 0.03mg Yolk
Vitamin B2 0.528mg 0.135mg Yolk
Vitamin B3 0.024mg 0.15mg Kefir
Vitamin B5 2.99mg 0.385mg Yolk
Vitamin B6 0.35mg 0.058mg Yolk
Folate 146µg 13µg Yolk
Vitamin B12 1.95µg 0.29µg Yolk
Vitamin K 0.7µg 0.1µg Yolk
Tryptophan 0.177mg Yolk
Threonine 0.687mg Yolk
Isoleucine 0.866mg Yolk
Leucine 1.399mg Yolk
Lysine 1.217mg Yolk
Methionine 0.378mg Yolk
Phenylalanine 0.681mg Yolk
Valine 0.949mg Yolk
Histidine 0.416mg Yolk
Cholesterol 1085mg 5mg Kefir
Trans Fat 0.037g Yolk
Saturated Fat 9.551g 0.658g Kefir
Omega-3 - DHA 0.114g 0g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 11.738g 0.31g Yolk
Polyunsaturated fat 4.204g 0.053g Yolk
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
Yolk 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
90%
Yolk
16%
Kefir
Minerals Daily Need Coverage Score
73%
Yolk
15%
Kefir

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 4.05g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 1080mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 8.893g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $1)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.