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Kefir vs. Butter — In-Depth Nutrition Comparison

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The main differences between kefir and butter

  • Kefir is richer in phosphorus, calcium, vitamin B2, vitamin B5, and vitamin D*, yet butter is richer in vitamin A, vitamin E, and vitamin K.
  • Daily need coverage for saturated fat for butter is 249% higher.
  • Kefir contains less cholesterol.
  • Butter has a lower glycemic index than kefir.

Food types used in this article are Kefir, lowfat, plain, LIFEWAY and Butter, without salt.

Infographic

Kefir vs Butter 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.
Kefir
Kefir
8
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%
Butter
Butter
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
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%
Contains more CopperCopper +77.8%
Contains less SodiumSodium -72.5%

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.
Kefir
Kefir
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 0.67% 15% 57% 0.4% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8%
Butter
Butter
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% 0% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
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%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +11500%
Contains more Vitamin KVitamin K +6900%

All nutrients comparison - raw data values

Nutrient Kefir Butter DV% diff.
Saturated fat 0.658g 50.489g 227%
Fats 0.93g 81.11g 123%
Cholesterol 5mg 215mg 70%
Monounsaturated fat 0.31g 23.43g 58%
Vitamin A 171µg 684µg 57%
Calories 41kcal 717kcal 34%
Polyunsaturated fat 0.053g 3.01g 20%
Vitamin E 0.02mg 2.32mg 15%
Phosphorus 105mg 24mg 12%
Calcium 130mg 24mg 11%
Vitamin B2 0.135mg 0.034mg 8%
Protein 3.79g 0.85g 6%
Vitamin B5 0.385mg 0.11mg 6%
Vitamin K 0.1µg 7µg 6%
Vitamin D* 41 IU 0 IU 5%
Vitamin D 1µg 0µg 5%
Selenium 3.6µg 1µg 5%
Vitamin B12 0.29µg 0.17µg 5%
Potassium 164mg 24mg 4%
Vitamin B6 0.058mg 0.003mg 4%
Zinc 0.46mg 0.09mg 3%
Folate 13µg 3µg 3%
Magnesium 12mg 2mg 2%
Vitamin B1 0.03mg 0.005mg 2%
Carbs 4.48g 0.06g 1%
Copper 0.009mg 0.016mg 1%
Sodium 40mg 11mg 1%
Vitamin B3 0.15mg 0.042mg 1%
Choline 15.2mg 18.8mg 1%
Protein per 100 calories 9.2g 0.12g N/A
Calories per 10 g protein 108kcal 8435kcal N/A
Weight per 100 calories 244g 14g N/A
Unsaturated / Saturated Fat ratio 0.55 0.52 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 0.06g N/A
Iron 0.04mg 0.02mg 0%
Sugar 4.61g 0.06g N/A
Manganese 0.005mg 0.004mg 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 0.006g 0.315g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.029g 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
4
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +345.9%
Contains more CarbsCarbs +7366.7%
Contains more WaterWater +402.1%
Contains more OtherOther +1725%
Contains more FatsFats +8621.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +7458.1%
Contains more Poly. FatPolyunsaturated fat +5579.2%

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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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.