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  6. Greek yogurt vs. Kefir

Greek yogurt vs. Kefir — In-Depth Nutrition Comparison

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Important differences between Greek yogurt and kefir

  • Greek yogurt has more vitamin B12, selenium, vitamin B2, and monounsaturated fat; however, kefir has more vitamin A and vitamin D*.
  • Greek yogurt's daily need coverage for vitamin B12 is 19% more.
  • Greek yogurt has 7 times more monounsaturated fat than kefir. Greek yogurt has 2.136g of monounsaturated fat, while kefir has 0.31g.
  • Kefir is lower in saturated fat.
  • Kefir has a higher glycemic index than Greek yogurt.

The food varieties used in the comparison are Yogurt, Greek, plain, whole milk and Kefir, lowfat, plain, LIFEWAY.

Infographic

Greek yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Kefir
Kefir
3
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 CopperCopper +88.9%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +169.4%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +∞%
~equal in Magnesium ~12mg

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.
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% 0% 0.67% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8%
Kefir
Kefir
8
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 B2Vitamin B2 +105.9%
Contains more Vitamin B3Vitamin B3 +38.7%
Contains more Vitamin B12Vitamin B12 +158.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +8450%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +160%
~equal in Vitamin B6 ~0.058mg

All nutrients comparison - raw data values

Nutrient Greek yogurt Kefir DV% diff.
Vitamin A 2µg 171µg 19%
Vitamin B12 0.75µg 0.29µg 19%
Selenium 9.7µg 3.6µg 11%
Vitamin B2 0.278mg 0.135mg 11%
Protein 9g 3.79g 10%
Saturated fat 2.395g 0.658g 8%
Fats 5g 0.93g 6%
Vitamin D* 0 IU 41 IU 5%
Vitamin D 0µg 1µg 5%
Monounsaturated fat 2.136g 0.31g 5%
Phosphorus 135mg 105mg 4%
Calories 97kcal 41kcal 3%
Cholesterol 13mg 5mg 3%
Calcium 100mg 130mg 3%
Polyunsaturated fat 0.469g 0.053g 3%
Folate 5µg 13µg 2%
Potassium 141mg 164mg 1%
Iron 0mg 0.04mg 1%
Copper 0.017mg 0.009mg 1%
Zinc 0.52mg 0.46mg 1%
Vitamin B1 0.023mg 0.03mg 1%
Vitamin B5 0.331mg 0.385mg 1%
Protein per 100 calories 9.3g 9.2g N/A
Calories per 10 g protein 108kcal 108kcal N/A
Weight per 100 calories 103g 244g N/A
Unsaturated / Saturated Fat ratio 1.1 0.55 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 3.98g 4.48g N/A
Carbs 3.98g 4.48g 0%
Magnesium 11mg 12mg 0%
Sugar 4g 4.61g N/A
Sodium 35mg 40mg 0%
Vitamin E 0.01mg 0.02mg 0%
Manganese 0.009mg 0.005mg 0%
Vitamin B3 0.208mg 0.15mg 0%
Vitamin B6 0.063mg 0.058mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0g 0.037g N/A
Choline 15.1mg 15.2mg 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g 0.006g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 0.209g 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Kefir
Kefir
3
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 +137.5%
Contains more FatsFats +437.6%
Contains more CarbsCarbs +12.6%
Contains more WaterWater +10.8%
~equal in Other ~0.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 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 +589%
Contains more Poly. FatPolyunsaturated fat +784.9%
Contains less Sat. FatSaturated fat -72.5%

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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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.