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  6. Kefir vs. Egg

Kefir vs. Egg — In-Depth Nutrition Comparison

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How are kefir and eggs 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.
  • Kefir contains less saturated fat.
  • Kefir has a higher glycemic index. The glycemic index of kefir is 36, while the glycemic index of eggs is 0.

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

Infographic

Kefir vs Egg 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
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%
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%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +30.2%
Contains less SodiumSodium -67.7%
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%

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
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +14.8%
Contains more Vitamin B3Vitamin B3 +134.4%
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%

All nutrients comparison - raw data values

Nutrient Kefir Egg DV% diff.
Copper 0.009mg 2mg 221%
Cholesterol 5mg 373mg 123%
Choline 15.2mg 293.8mg 51%
Selenium 3.6µg 30.8µg 49%
Vitamin B12 0.29µg 1.11µg 34%
Vitamin B2 0.135mg 0.513mg 29%
Vitamin B5 0.385mg 1.398mg 20%
Protein 3.79g 12.58g 18%
Fats 0.93g 10.61g 15%
Iron 0.04mg 1.19mg 14%
Saturated fat 0.658g 3.267g 12%
Phosphorus 105mg 172mg 10%
Monounsaturated fat 0.31g 4.077g 9%
Polyunsaturated fat 0.053g 1.414g 9%
Calcium 130mg 50mg 8%
Folate 13µg 44µg 8%
Vitamin E 0.02mg 1.03mg 7%
Calories 41kcal 155kcal 6%
Vitamin D* 41 IU 87 IU 6%
Vitamin D 1µg 2.2µg 6%
Zinc 0.46mg 1.05mg 5%
Vitamin B6 0.058mg 0.121mg 5%
Sodium 40mg 124mg 4%
Vitamin B1 0.03mg 0.066mg 3%
Vitamin A 171µg 149µg 2%
Carbs 4.48g 1.12g 1%
Potassium 164mg 126mg 1%
Manganese 0.005mg 0.026mg 1%
Vitamin B3 0.15mg 0.064mg 1%
Protein per 100 calories 9.2g 8.1g N/A
Calories per 10 g protein 108kcal 123kcal N/A
Weight per 100 calories 244g 65g N/A
Unsaturated / Saturated Fat ratio 0.55 1.7 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 1.12g N/A
Magnesium 12mg 10mg 0%
Sugar 4.61g 1.12g N/A
Vitamin K 0.1µg 0.3µg 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 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A
Omega-3 - ALA 0.006g 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 N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +300%
Contains more WaterWater +20.7%
Contains more ProteinProtein +231.9%
Contains more FatsFats +1040.9%
Contains more OtherOther +46.6%

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
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
Contains less Sat. FatSaturated fat -79.9%
Contains more Mono. FatMonounsaturated fat +1215.2%
Contains more Poly. FatPolyunsaturated fat +2567.9%

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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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.