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  6. Kefir vs. Milkshake

Kefir vs. Milkshake — In-Depth Nutrition Comparison

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Significant differences between kefir and milkshake

  • Kefir has more vitamin A; however, milkshake is richer in vitamin B12.
  • Kefir covers your daily vitamin A needs 16% more than milkshake.
  • Kefir contains less saturated fat.

Specific food types used in this comparison are Kefir, lowfat, plain, LIFEWAY and Milk shakes, thick vanilla.

Infographic

Kefir vs Milkshake infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 44% 16% 3.8% 17% 11% 49% 12% 1.8% 13%
Contains more ZincZinc +17.9%
Contains less SodiumSodium -57.9%
Contains more SeleniumSelenium +56.5%
Contains more CalciumCalcium +12.3%
Contains more PotassiumPotassium +11.6%
Contains more IronIron +150%
Contains more CopperCopper +466.7%
Contains more ManganeseManganese +180%
~equal in Magnesium ~12mg
~equal in Phosphorus ~115mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Kefir
Kefir
4
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% 18% 8.3% 1% 7.5% 45% 2.7% 22% 9.7% 65% 0.5% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +584%
Contains more Vitamin B6Vitamin B6 +38.1%
Contains more FolateFolate +85.7%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B12Vitamin B12 +79.3%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin B1 ~0.03mg
~equal in Vitamin B3 ~0.146mg
~equal in Vitamin B5 ~0.368mg

All nutrients comparison - raw data values

Nutrient Kefir Milkshake DV% diff.
Vitamin A 171µg 25µg 16%
Vitamin B12 0.29µg 0.52µg 10%
Saturated fat 0.658g 1.886g 6%
Copper 0.009mg 0.051mg 5%
Vitamin B2 0.135mg 0.195mg 5%
Calories 41kcal 112kcal 4%
Carbs 4.48g 17.75g 4%
Fats 0.93g 3.03g 3%
Cholesterol 5mg 12mg 2%
Calcium 130mg 146mg 2%
Sodium 40mg 95mg 2%
Selenium 3.6µg 2.3µg 2%
Folate 13µg 7µg 2%
Vitamin D* 41 IU 48 IU 1%
Vitamin D 1µg 1.2µg 1%
Potassium 164mg 183mg 1%
Iron 0.04mg 0.1mg 1%
Zinc 0.46mg 0.39mg 1%
Phosphorus 105mg 115mg 1%
Vitamin B6 0.058mg 0.042mg 1%
Monounsaturated fat 0.31g 0.875g 1%
Protein 3.79g 3.86g 0%
Protein per 100 calories 9.2g 3.4g N/A
Calories per 10 g protein 108kcal 290kcal N/A
Weight per 100 calories 244g 89g N/A
Unsaturated / Saturated Fat ratio 0.55 0.52 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 17.75g N/A
Magnesium 12mg 12mg 0%
Sugar 4.61g 17.75g N/A
Vitamin E 0.02mg 0.05mg 0%
Manganese 0.005mg 0.014mg 0%
Vitamin B1 0.03mg 0.03mg 0%
Vitamin B3 0.15mg 0.146mg 0%
Vitamin B5 0.385mg 0.368mg 0%
Vitamin K 0.1µg 0.2µg 0%
Trans fat 0.037g N/A
Choline 15.2mg 14.3mg 0%
Polyunsaturated fat 0.053g 0.113g 0%
Tryptophan 0.054mg 0%
Threonine 0.174mg 0%
Isoleucine 0.234mg 0%
Leucine 0.378mg 0%
Lysine 0.306mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.186mg 0%
Valine 0.258mg 0%
Histidine 0.105mg 0%
Omega-3 (ALA) 0.006g 0%
Omega-3 (DPA) 0.001g 0g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.002g N/A
Omega-6 (Linoleic acid) 0.029g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
1
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
4% 3% 18% 74%
Protein: 3.86 g
Fats: 3.03 g
Carbs: 17.75 g
Water: 74.45 g
Other: 0.91 g
Contains more WaterWater +21%
Contains more FatsFats +225.8%
Contains more CarbsCarbs +296.2%
~equal in Protein ~3.86g

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
66% 30% 4%
Saturated fat: Sat. Fat 1.886 g
Monounsaturated fat: Mono. Fat 0.875 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -65.1%
Contains more Mono. FatMonounsaturated fat +182.3%
Contains more Poly. FatPolyunsaturated fat +113.2%

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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. Milkshake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170884/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.