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Kefir vs. Yogurt — In-Depth Nutrition Comparison

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A recap on the differences between kefir and yogurt

  • Kefir is higher in vitamin A and vitamin D*, yet yogurt is higher in vitamin B12, selenium, and vitamin B2.
  • Yogurt covers your daily vitamin B12 needs 19% more than kefir.
  • The glycemic index of yogurt is lower.

Food varieties used in this article are Kefir, lowfat, plain, LIFEWAY and Yogurt, Greek, plain, nonfat.

Infographic

Kefir vs Yogurt 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%
Yogurt
Yogurt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more CalciumCalcium +18.2%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +75%
Contains more CopperCopper +88.9%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +169.4%
~equal in Magnesium ~11mg
~equal in Sodium ~36mg

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%
Yogurt
Yogurt
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% 0% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +85.7%
Contains more Vitamin B2Vitamin B2 +105.9%
Contains more Vitamin B3Vitamin B3 +38.7%
Contains more Vitamin B12Vitamin B12 +158.6%
~equal in Vitamin B6 ~0.063mg

All nutrients comparison - raw data values

Nutrient Kefir Yogurt DV% diff.
Vitamin A 171µg 1µg 19%
Vitamin B12 0.29µg 0.75µg 19%
Protein 3.79g 10.19g 13%
Selenium 3.6µg 9.7µg 11%
Vitamin B2 0.135mg 0.278mg 11%
Vitamin D* 41 IU 0 IU 5%
Vitamin D 1µg 0µg 5%
Phosphorus 105mg 135mg 4%
Calcium 130mg 110mg 2%
Folate 13µg 7µg 2%
Saturated fat 0.658g 0.117g 2%
Calories 41kcal 59kcal 1%
Fats 0.93g 0.39g 1%
Potassium 164mg 141mg 1%
Copper 0.009mg 0.017mg 1%
Zinc 0.46mg 0.52mg 1%
Vitamin B1 0.03mg 0.023mg 1%
Vitamin B5 0.385mg 0.331mg 1%
Monounsaturated fat 0.31g 0.053g 1%
Protein per 100 calories 9.2g 17g N/A
Calories per 10 g protein 108kcal 58kcal N/A
Weight per 100 calories 244g 169g N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 3.6g N/A
Carbs 4.48g 3.6g 0%
Cholesterol 5mg 5mg 0%
Magnesium 12mg 11mg 0%
Iron 0.04mg 0.07mg 0%
Sugar 4.61g 3.24g N/A
Sodium 40mg 36mg 0%
Vitamin E 0.02mg 0.01mg 0%
Manganese 0.005mg 0.009mg 0%
Vitamin B3 0.15mg 0.208mg 0%
Vitamin B6 0.058mg 0.063mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.037g 0.006g N/A
Choline 15.2mg 15.1mg 0%
Polyunsaturated fat 0.053g 0.012g 0%
Omega-3 - ALA 0.006g 0.001g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 0.029g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
4
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +138.5%
Contains more CarbsCarbs +24.4%
Contains more ProteinProtein +168.9%
~equal in Water ~85.1g
~equal in Other ~0.72g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +484.9%
Contains more Poly. FatPolyunsaturated fat +341.7%
Contains less Sat. FatSaturated fat -82.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kefir
Kefir
2
80% 20%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.7 g
Maltose: 0 g
Galactose: 0.91 g
Yogurt
Yogurt
0
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more LactoseLactose +45.7%
Contains more GalactoseGalactose +30%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.