Kefir vs. Quail eggs — In-Depth Nutrition Comparison

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How are kefir and quail eggs different?

Quail eggs have more vitamin B12, selenium, vitamin B2, choline, iron, vitamin B5, protein, phosphorus, and fats than kefir.
Daily need coverage for cholesterol for quail eggs is 280% higher.
Kefir has less cholesterol.
Quail eggs have a lower glycemic index (0) than kefir (36).

Kefir, lowfat, plain, LIFEWAY and Egg, quail, whole, fresh, raw are the varieties used in this article.

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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

Quail eggs

Contains more CalciumCalcium	+103.1%
Contains more PotassiumPotassium	+24.2%
Contains less SodiumSodium	-71.6%

Contains more IronIron	+9025%
Contains more CopperCopper	+588.9%
Contains more ZincZinc	+219.6%
Contains more PhosphorusPhosphorus	+115.2%
Contains more ManganeseManganese	+660%
Contains more SeleniumSelenium	+788.9%

~equal in Magnesium ~13mg

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

Quail eggs

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin DVitamin D	+40%
Contains more Vitamin EVitamin E	+5300%
Contains more Vitamin B1Vitamin B1	+333.3%
Contains more Vitamin B2Vitamin B2	+485.2%
Contains more Vitamin B5Vitamin B5	+357.4%
Contains more Vitamin B6Vitamin B6	+158.6%
Contains more Vitamin B12Vitamin B12	+444.8%
Contains more Vitamin KVitamin K	+200%
Contains more FolateFolate	+407.7%

~equal in Vitamin A ~156µg

~equal in Vitamin B3 ~0.15mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	5mg	844mg	280%
Vitamin B12	0.29µg	1.58µg	54%
Selenium	3.6µg	32µg	52%
Vitamin B2	0.135mg	0.79mg	50%
Iron	0.04mg	3.65mg	45%
Choline	15.2mg	263.4mg	45%
Vitamin B5	0.385mg	1.761mg	28%
Protein	3.79g	13.05g	19%
Phosphorus	105mg	226mg	17%
Fats	0.93g	11.09g	16%
Folate	13µg	66µg	13%
Saturated fat	0.658g	3.557g	13%
Monounsaturated fat	0.31g	4.324g	10%
Zinc	0.46mg	1.47mg	9%
Vitamin B1	0.03mg	0.13mg	8%
Polyunsaturated fat	0.053g	1.324g	8%
Calcium	130mg	64mg	7%
Vitamin E	0.02mg	1.08mg	7%
Vitamin B6	0.058mg	0.15mg	7%
Calories	41kcal	158kcal	6%
Copper	0.009mg	0.062mg	6%
Sodium	40mg	141mg	4%
Vitamin D*	41 IU	55 IU	2%
Vitamin D	1µg	1.4µg	2%
Vitamin A	171µg	156µg	2%
Carbs	4.48g	0.41g	1%
Potassium	164mg	132mg	1%
Manganese	0.005mg	0.038mg	1%
Protein per 100 calories	9.2g	8.3g	N/A
Calories per 10 g protein	108kcal	121kcal	N/A
Weight per 100 calories	244g	63g	N/A
Unsaturated / Saturated Fat ratio	0.55	1.6	N/A
Vitamin C	0.2mg	0mg	0%
Net carbs	4.48g	0.41g	N/A
Magnesium	12mg	13mg	0%
Sugar	4.61g	0.4g	N/A
Vitamin B3	0.15mg	0.15mg	0%
Vitamin K	0.1µg	0.3µg	0%
Trans fat	0.037g		N/A
Tryptophan		0.209mg	0%
Threonine		0.641mg	0%
Isoleucine		0.816mg	0%
Leucine		1.146mg	0%
Lysine		0.881mg	0%
Methionine		0.421mg	0%
Phenylalanine		0.737mg	0%
Valine		0.94mg	0%
Histidine		0.315mg	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%