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  6. Kefir vs. Goose egg

Kefir vs. Goose egg — In-Depth Nutrition Comparison

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How are kefir and goose eggs 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.
  • Kefir contains less saturated fat.

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

Infographic

Kefir vs Goose 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
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 18% 19% 137% 21% 36% 89% 18% 5% 201%
Contains more CalciumCalcium +116.7%
Contains less SodiumSodium -71%
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%

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
1
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%
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% 26% 62% 26% 37% 88% 3.5% 106% 54% 638% 1% 57%
Contains more Vitamin CVitamin C +∞%
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%
~equal in Vitamin A ~187µg

All nutrients comparison - raw data values

Nutrient Kefir Goose egg DV% diff.
Cholesterol 5mg 852mg 282%
Vitamin B12 0.29µg 5.1µg 200%
Selenium 3.6µg 36.9µg 61%
Iron 0.04mg 3.64mg 45%
Choline 15.2mg 263.4mg 45%
Vitamin B5 0.385mg 1.759mg 27%
Protein 3.79g 13.87g 20%
Fats 0.93g 13.27g 19%
Vitamin B2 0.135mg 0.382mg 19%
Folate 13µg 76µg 16%
Phosphorus 105mg 208mg 15%
Vitamin B6 0.058mg 0.236mg 14%
Monounsaturated fat 0.31g 5.747g 14%
Saturated fat 0.658g 3.595g 13%
Polyunsaturated fat 0.053g 1.672g 11%
Vitamin B1 0.03mg 0.147mg 10%
Zinc 0.46mg 1.33mg 8%
Vitamin E 0.02mg 1.29mg 8%
Calories 41kcal 185kcal 7%
Calcium 130mg 60mg 7%
Copper 0.009mg 0.062mg 6%
Vitamin D 1µg 1.7µg 4%
Sodium 40mg 138mg 4%
Vitamin D* 41 IU 66 IU 3%
Vitamin A 171µg 187µg 2%
Carbs 4.48g 1.35g 1%
Magnesium 12mg 16mg 1%
Potassium 164mg 210mg 1%
Manganese 0.005mg 0.038mg 1%
Protein per 100 calories 9.2g 7.5g N/A
Calories per 10 g protein 108kcal 133kcal N/A
Weight per 100 calories 244g 54g N/A
Unsaturated / Saturated Fat ratio 0.55 2.1 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 1.35g N/A
Sugar 4.61g 0.94g N/A
Vitamin B3 0.15mg 0.189mg 0%
Vitamin K 0.1µg 0.4µg 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 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
14% 13% 70%
Protein: 13.87 g
Fats: 13.27 g
Carbs: 1.35 g
Water: 70.43 g
Other: 1.08 g
Contains more CarbsCarbs +231.9%
Contains more WaterWater +27.9%
Contains more ProteinProtein +266%
Contains more FatsFats +1326.9%
Contains more OtherOther +47.9%

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
33% 52% 15%
Saturated fat: Sat. Fat 3.595 g
Monounsaturated fat: Mono. Fat 5.747 g
Polyunsaturated fat: Poly. Fat 1.672 g
Contains less Sat. FatSaturated fat -81.7%
Contains more Mono. FatMonounsaturated fat +1753.9%
Contains more Poly. FatPolyunsaturated fat +3054.7%

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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. Goose egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172190/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.