Goose egg vs. Kefir — In-Depth Nutrition Comparison

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How are goose eggs and kefir different?

Kefir contains less vitamin B12, selenium, choline, iron, vitamin B5, vitamin B2, folate, and phosphorus than goose eggs.
Goose eggs cover your daily need for cholesterol, 282% more than kefir.
Goose eggs have 91 times more iron than kefir. Goose eggs have 3.64mg of iron, while kefir has 0.04mg.
Kefir contains less cholesterol.

Egg, goose, whole, fresh, raw and Kefir, lowfat, plain, LIFEWAY types were used in this article.

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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.

Goose egg

Kefir

Contains more MagnesiumMagnesium	+33.3%
Contains more PotassiumPotassium	+28%
Contains more IronIron	+9000%
Contains more CopperCopper	+588.9%
Contains more ZincZinc	+189.1%
Contains more PhosphorusPhosphorus	+98.1%
Contains more ManganeseManganese	+660%
Contains more SeleniumSelenium	+925%

Contains more CalciumCalcium	+116.7%
Contains less SodiumSodium	-71%

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.

Goose egg

Kefir

Contains more Vitamin DVitamin D	+70%
Contains more Vitamin EVitamin E	+6350%
Contains more Vitamin B1Vitamin B1	+390%
Contains more Vitamin B2Vitamin B2	+183%
Contains more Vitamin B3Vitamin B3	+26%
Contains more Vitamin B5Vitamin B5	+356.9%
Contains more Vitamin B6Vitamin B6	+306.9%
Contains more Vitamin B12Vitamin B12	+1658.6%
Contains more Vitamin KVitamin K	+300%
Contains more FolateFolate	+484.6%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~171µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	852mg	5mg	282%
Vitamin B12	5.1µg	0.29µg	200%
Selenium	36.9µg	3.6µg	61%
Iron	3.64mg	0.04mg	45%
Choline	263.4mg	15.2mg	45%
Vitamin B5	1.759mg	0.385mg	27%
Protein	13.87g	3.79g	20%
Fats	13.27g	0.93g	19%
Vitamin B2	0.382mg	0.135mg	19%
Folate	76µg	13µg	16%
Phosphorus	208mg	105mg	15%
Vitamin B6	0.236mg	0.058mg	14%
Monounsaturated fat	5.747g	0.31g	14%
Saturated fat	3.595g	0.658g	13%
Polyunsaturated fat	1.672g	0.053g	11%
Vitamin B1	0.147mg	0.03mg	10%
Zinc	1.33mg	0.46mg	8%
Vitamin E	1.29mg	0.02mg	8%
Calories	185kcal	41kcal	7%
Calcium	60mg	130mg	7%
Copper	0.062mg	0.009mg	6%
Vitamin D	1.7µg	1µg	4%
Sodium	138mg	40mg	4%
Vitamin D*	66 IU	41 IU	3%
Vitamin A	187µg	171µg	2%
Carbs	1.35g	4.48g	1%
Magnesium	16mg	12mg	1%
Potassium	210mg	164mg	1%
Manganese	0.038mg	0.005mg	1%
Protein per 100 calories	7.5g	9.2g	N/A
Calories per 10 g protein	133kcal	108kcal	N/A
Weight per 100 calories	54g	244g	N/A
Unsaturated / Saturated Fat ratio	2.1	0.55	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	1.35g	4.48g	N/A
Sugar	0.94g	4.61g	N/A
Vitamin B3	0.189mg	0.15mg	0%
Vitamin K	0.4µg	0.1µg	0%
Trans fat		0.037g	N/A
Tryptophan	0.282mg		0%
Threonine	0.797mg		0%
Isoleucine	0.647mg		0%
Leucine	1.188mg		0%
Lysine	1.03mg		0%
Methionine	0.624mg		0%
Phenylalanine	0.91mg		0%
Valine	0.958mg		0%
Histidine	0.346mg		0%
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