Egg white vs. Kefir — In-Depth Nutrition Comparison
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Summary of differences between egg whites and kefir
- Egg whites have more selenium, vitamin B2, and protein; however, kefir is higher in vitamin A, phosphorus, calcium, vitamin B12, and vitamin D*.
- Egg whites cover your daily need for selenium 30% more than kefir.
- Egg whites have 4 times more sodium than kefir. While egg whites have 166mg of sodium, kefir has only 40mg.
- The glycemic index of kefir is higher.
These are the specific foods used in this comparison Egg, white, raw, fresh and Kefir, lowfat, plain, LIFEWAY.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more IronIron | +100% |
| Contains more CopperCopper | +155.6% |
| Contains more ManganeseManganese | +120% |
| Contains more SeleniumSelenium | +455.6% |
| Contains more CalciumCalcium | +1757.1% |
| Contains more ZincZinc | +1433.3% |
| Contains more PhosphorusPhosphorus | +600% |
| Contains less SodiumSodium | -75.9% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B2Vitamin B2 | +225.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +650% |
| Contains more Vitamin B3Vitamin B3 | +42.9% |
| Contains more Vitamin B5Vitamin B5 | +102.6% |
| Contains more Vitamin B6Vitamin B6 | +1060% |
| Contains more Vitamin B12Vitamin B12 | +222.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +225% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 3.6µg | 30% |
| Vitamin B2 | 0.439mg | 0.135mg | 23% |
| Vitamin A | 0µg | 171µg | 19% |
| Protein | 10.9g | 3.79g | 14% |
| Phosphorus | 15mg | 105mg | 13% |
| Calcium | 7mg | 130mg | 12% |
| Vitamin B12 | 0.09µg | 0.29µg | 8% |
| Vitamin D* | 0 IU | 41 IU | 5% |
| Vitamin D | 0µg | 1µg | 5% |
| Sodium | 166mg | 40mg | 5% |
| Zinc | 0.03mg | 0.46mg | 4% |
| Vitamin B5 | 0.19mg | 0.385mg | 4% |
| Vitamin B6 | 0.005mg | 0.058mg | 4% |
| Choline | 1.1mg | 15.2mg | 3% |
| Saturated fat | 0g | 0.658g | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Copper | 0.023mg | 0.009mg | 2% |
| Vitamin B1 | 0.004mg | 0.03mg | 2% |
| Folate | 4µg | 13µg | 2% |
| Calories | 52kcal | 41kcal | 1% |
| Fats | 0.17g | 0.93g | 1% |
| Carbs | 0.73g | 4.48g | 1% |
| Iron | 0.08mg | 0.04mg | 1% |
| Monounsaturated fat | 0g | 0.31g | 1% |
| Protein per 100 calories | 21g | 9.2g | N/A |
| Calories per 10 g protein | 48kcal | 108kcal | N/A |
| Weight per 100 calories | 192g | 244g | N/A |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 0.73g | 4.48g | N/A |
| Magnesium | 11mg | 12mg | 0% |
| Potassium | 163mg | 164mg | 0% |
| Sugar | 0.71g | 4.61g | N/A |
| Vitamin E | 0mg | 0.02mg | 0% |
| Manganese | 0.011mg | 0.005mg | 0% |
| Vitamin B3 | 0.105mg | 0.15mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.037g | N/A | |
| Polyunsaturated fat | 0g | 0.053g | 0% |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| Fructose | 0.07g | 0g | 0% |
| Omega-3 (ALA) | 0.006g | 0% | |
| Omega-3 (DPA) | 0g | 0.001g | N/A |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.002g | N/A | |
| Omega-6 (Linoleic acid) | 0.029g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +187.6% |
| Contains more FatsFats | +447.1% |
| Contains more CarbsCarbs | +513.7% |
~equal in
Water
~90.07g
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% |
~equal in
Starch
~0g
