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Egg vs. Kefir — In-Depth Nutrition Comparison

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How are eggs and kefir different?

  • Kefir contains less copper, choline, selenium, vitamin B12, vitamin B2, vitamin B5, iron, and phosphorus than eggs.
  • Eggs cover your daily need for copper, 221% more than kefir.
  • Eggs have 75 times more cholesterol than kefir. Eggs have 373mg of cholesterol, while kefir has 5mg.
  • Kefir has a higher glycemic index. The glycemic index of kefir is 36, while the glycemic index of eggs is 0.

Egg, whole, cooked, hard-boiled and Kefir, lowfat, plain, LIFEWAY types were used in this article.

Infographic

Egg 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.
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Kefir
Kefir
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
Contains more IronIron +2875%
Contains more CopperCopper +22122.2%
Contains more ZincZinc +128.3%
Contains more PhosphorusPhosphorus +63.8%
Contains more ManganeseManganese +420%
Contains more SeleniumSelenium +755.6%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +30.2%
Contains less SodiumSodium -67.7%

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.
Egg
Egg
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Kefir
Kefir
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 15% 57% 0.4% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8%
Contains more Vitamin DVitamin D +120%
Contains more Vitamin EVitamin E +5050%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B5Vitamin B5 +263.1%
Contains more Vitamin B6Vitamin B6 +108.6%
Contains more Vitamin B12Vitamin B12 +282.8%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +238.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +14.8%
Contains more Vitamin B3Vitamin B3 +134.4%

All nutrients comparison - raw data values

Nutrient Egg Kefir DV% diff.
Copper 2mg 0.009mg 221%
Cholesterol 373mg 5mg 123%
Choline 293.8mg 15.2mg 51%
Selenium 30.8µg 3.6µg 49%
Vitamin B12 1.11µg 0.29µg 34%
Vitamin B2 0.513mg 0.135mg 29%
Vitamin B5 1.398mg 0.385mg 20%
Protein 12.58g 3.79g 18%
Fats 10.61g 0.93g 15%
Iron 1.19mg 0.04mg 14%
Saturated fat 3.267g 0.658g 12%
Phosphorus 172mg 105mg 10%
Monounsaturated fat 4.077g 0.31g 9%
Polyunsaturated fat 1.414g 0.053g 9%
Calcium 50mg 130mg 8%
Folate 44µg 13µg 8%
Vitamin E 1.03mg 0.02mg 7%
Calories 155kcal 41kcal 6%
Vitamin D* 87 IU 41 IU 6%
Vitamin D 2.2µg 1µg 6%
Zinc 1.05mg 0.46mg 5%
Vitamin B6 0.121mg 0.058mg 5%
Sodium 124mg 40mg 4%
Vitamin B1 0.066mg 0.03mg 3%
Vitamin A 149µg 171µg 2%
Carbs 1.12g 4.48g 1%
Potassium 126mg 164mg 1%
Manganese 0.026mg 0.005mg 1%
Vitamin B3 0.064mg 0.15mg 1%
Protein per 100 calories 8.1g 9.2g N/A
Calories per 10 g protein 123kcal 108kcal N/A
Weight per 100 calories 65g 244g N/A
Unsaturated / Saturated Fat ratio 1.7 0.55 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 1.12g 4.48g N/A
Magnesium 10mg 12mg 0%
Sugar 1.12g 4.61g N/A
Vitamin K 0.3µg 0.1µg 0%
Trans fat 0.037g N/A
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Kefir
Kefir
2
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 ProteinProtein +231.9%
Contains more FatsFats +1040.9%
Contains more OtherOther +46.6%
Contains more CarbsCarbs +300%
Contains more WaterWater +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Kefir
Kefir
1
64% 30% 5%
Saturated fat: Sat. Fat 0.658 g
Monounsaturated fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 g
Contains more Mono. FatMonounsaturated fat +1215.2%
Contains more Poly. FatPolyunsaturated fat +2567.9%
Contains less Sat. FatSaturated fat -79.9%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.