Butter vs. Kefir — In-Depth Nutrition Comparison

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The main differences between butter and kefir

Butter is richer in vitamin A, vitamin E, and vitamin K, yet kefir is richer in phosphorus, calcium, vitamin B2, vitamin B5, and vitamin D*.
Daily need coverage for saturated fat for butter is 249% higher.
Butter contains 116 times more vitamin E than kefir. Butter contains 2.32mg of vitamin E, while kefir contains 0.02mg.
Kefir contains less saturated fat.
Butter has a lower glycemic index than kefir.

Food types used in this article are Butter, without salt 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.

Butter

Kefir

Contains more CopperCopper	+77.8%
Contains less SodiumSodium	-72.5%

Contains more MagnesiumMagnesium	+500%
Contains more CalciumCalcium	+441.7%
Contains more PotassiumPotassium	+583.3%
Contains more IronIron	+100%
Contains more ZincZinc	+411.1%
Contains more PhosphorusPhosphorus	+337.5%
Contains more ManganeseManganese	+25%
Contains more SeleniumSelenium	+260%

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.

Butter

Kefir

Contains more Vitamin AVitamin A	+300%
Contains more Vitamin EVitamin E	+11500%
Contains more Vitamin KVitamin K	+6900%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+500%
Contains more Vitamin B2Vitamin B2	+297.1%
Contains more Vitamin B3Vitamin B3	+257.1%
Contains more Vitamin B5Vitamin B5	+250%
Contains more Vitamin B6Vitamin B6	+1833.3%
Contains more Vitamin B12Vitamin B12	+70.6%
Contains more FolateFolate	+333.3%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	50.489g	0.658g	227%
Fats	81.11g	0.93g	123%
Cholesterol	215mg	5mg	70%
Monounsaturated fat	23.43g	0.31g	58%
Vitamin A	684µg	171µg	57%
Calories	717kcal	41kcal	34%
Polyunsaturated fat	3.01g	0.053g	20%
Vitamin E	2.32mg	0.02mg	15%
Phosphorus	24mg	105mg	12%
Calcium	24mg	130mg	11%
Vitamin B2	0.034mg	0.135mg	8%
Protein	0.85g	3.79g	6%
Vitamin B5	0.11mg	0.385mg	6%
Vitamin K	7µg	0.1µg	6%
Vitamin D*	0 IU	41 IU	5%
Vitamin D	0µg	1µg	5%
Selenium	1µg	3.6µg	5%
Vitamin B12	0.17µg	0.29µg	5%
Potassium	24mg	164mg	4%
Vitamin B6	0.003mg	0.058mg	4%
Zinc	0.09mg	0.46mg	3%
Folate	3µg	13µg	3%
Magnesium	2mg	12mg	2%
Vitamin B1	0.005mg	0.03mg	2%
Carbs	0.06g	4.48g	1%
Copper	0.016mg	0.009mg	1%
Sodium	11mg	40mg	1%
Vitamin B3	0.042mg	0.15mg	1%
Choline	18.8mg	15.2mg	1%
Protein per 100 calories	0.12g	9.2g	N/A
Calories per 10 g protein	8435kcal	108kcal	N/A
Weight per 100 calories	14g	244g	N/A
Unsaturated / Saturated Fat ratio	0.52	0.55	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	0.06g	4.48g	N/A
Iron	0.02mg	0.04mg	0%
Sugar	0.06g	4.61g	N/A
Manganese	0.004mg	0.005mg	0%
Trans fat		0.037g	N/A
Tryptophan	0.012mg		0%
Threonine	0.038mg		0%
Isoleucine	0.051mg		0%
Leucine	0.083mg		0%
Lysine	0.067mg		0%
Methionine	0.021mg		0%
Phenylalanine	0.041mg		0%
Valine	0.057mg		0%
Histidine	0.023mg		0%
Omega-3 - ALA	0.315g	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	2.166g	0.029g	N/A