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  6. Kefir vs. Whey

Kefir vs. Whey — In-Depth Nutrition Comparison

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Summary of differences between kefir and whey

  • Whey has less vitamin A, phosphorus, and calcium than kefir.
  • Kefir covers your daily need for vitamin A, 11% more than whey.
  • Kefir has 3 times more calcium than whey. While kefir has 130mg of calcium, whey has only 47mg.

These are the specific foods used in this comparison Kefir, lowfat, plain, LIFEWAY and Whey, sweet, fluid.

Infographic

Kefir vs Whey 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%
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +176.6%
Contains more CopperCopper +125%
Contains more ZincZinc +253.8%
Contains more PhosphorusPhosphorus +128.3%
Contains less SodiumSodium -25.9%
Contains more ManganeseManganese +400%
Contains more SeleniumSelenium +89.5%
Contains more IronIron +50%
~equal in Potassium ~161mg

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
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 0.67% 15% 57% 0.4% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8%
Whey
Whey
2
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% 0% 1% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +5600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +102.7%
Contains more Vitamin B6Vitamin B6 +87.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1200%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +17%
~equal in Vitamin B5 ~0.383mg
~equal in Vitamin B12 ~0.28µg

All nutrients comparison - raw data values

Nutrient Kefir Whey DV% diff.
Vitamin A 171µg 3µg 19%
Calcium 130mg 47mg 8%
Phosphorus 105mg 46mg 8%
Protein 3.79g 0.85g 6%
Vitamin D* 41 IU 5%
Vitamin D 1µg 5%
Zinc 0.46mg 0.13mg 3%
Selenium 3.6µg 1.9µg 3%
Folate 13µg 1µg 3%
Vitamin B2 0.135mg 0.158mg 2%
Vitamin B6 0.058mg 0.031mg 2%
Saturated fat 0.658g 0.23g 2%
Calories 41kcal 27kcal 1%
Fats 0.93g 0.36g 1%
Cholesterol 5mg 2mg 1%
Magnesium 12mg 8mg 1%
Copper 0.009mg 0.004mg 1%
Sodium 40mg 54mg 1%
Vitamin B1 0.03mg 0.036mg 1%
Monounsaturated fat 0.31g 0.1g 1%
Protein per 100 calories 9.2g 3.1g N/A
Calories per 10 g protein 108kcal 318kcal N/A
Weight per 100 calories 244g 370g N/A
Vitamin C 0.2mg 0.1mg 0%
Net carbs 4.48g 5.14g N/A
Carbs 4.48g 5.14g 0%
Potassium 164mg 161mg 0%
Iron 0.04mg 0.06mg 0%
Sugar 4.61g 5.14g N/A
Vitamin E 0.02mg 0mg 0%
Manganese 0.005mg 0.001mg 0%
Vitamin B3 0.15mg 0.074mg 0%
Vitamin B5 0.385mg 0.383mg 0%
Vitamin B12 0.29µg 0.28µg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.037g N/A
Choline 15.2mg 16mg 0%
Polyunsaturated fat 0.053g 0.011g 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 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
3
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +345.9%
Contains more FatsFats +158.3%
Contains more OtherOther +37.7%
Contains more CarbsCarbs +14.7%
~equal in Water ~93.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
2
64% 30% 5%
Saturated fat: Sat. Fat 0.658 g
Monounsaturated fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 g
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +210%
Contains more Poly. FatPolyunsaturated fat +381.8%
Contains less Sat. FatSaturated fat -65%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.