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  6. Kefir vs. Yolk

Kefir vs. Yolk — In-Depth Nutrition Comparison

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The main differences between kefir and yolk

  • Yolk is richer than kefir in choline, selenium, vitamin B12, vitamin B5, phosphorus, fats, iron, and folate.
  • Daily need coverage for cholesterol for yolk is 360% higher.
  • Kefir contains less saturated fat.
  • Yolk has a lower glycemic index than kefir.

Food types used in this article are Kefir, lowfat, plain, LIFEWAY and Egg, yolk, raw, fresh.

Infographic

Kefir vs Yolk infographic
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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
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%
Yolk
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +50.5%
Contains less SodiumSodium -16.7%
Contains more IronIron +6725%
Contains more CopperCopper +755.6%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +271.4%
Contains more ManganeseManganese +1000%
Contains more SeleniumSelenium +1455.6%
~equal in Calcium ~129mg

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
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 0.67% 15% 57% 0.4% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8%
Yolk
Yolk
10
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% 81% 127% 52% 44% 122% 0.45% 179% 81% 244% 1.8% 110%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin DVitamin D +440%
Contains more Vitamin AVitamin A +122.8%
Contains more Vitamin EVitamin E +12800%
Contains more Vitamin B1Vitamin B1 +486.7%
Contains more Vitamin B2Vitamin B2 +291.1%
Contains more Vitamin B5Vitamin B5 +676.6%
Contains more Vitamin B6Vitamin B6 +503.4%
Contains more Vitamin B12Vitamin B12 +572.4%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +1023.1%

All nutrients comparison - raw data values

Nutrient Kefir Yolk DV% diff.
Cholesterol 5mg 1085mg 360%
Choline 15.2mg 820.2mg 146%
Selenium 3.6µg 56µg 95%
Vitamin B12 0.29µg 1.95µg 69%
Vitamin B5 0.385mg 2.99mg 52%
Phosphorus 105mg 390mg 41%
Saturated fat 0.658g 9.551g 40%
Fats 0.93g 26.54g 39%
Iron 0.04mg 2.73mg 34%
Folate 13µg 146µg 33%
Vitamin B2 0.135mg 0.528mg 30%
Monounsaturated fat 0.31g 11.738g 29%
Polyunsaturated fat 0.053g 4.204g 28%
Protein 3.79g 15.86g 24%
Vitamin A 171µg 381µg 23%
Vitamin D* 41 IU 218 IU 22%
Vitamin D 1µg 5.4µg 22%
Vitamin B6 0.058mg 0.35mg 22%
Zinc 0.46mg 2.3mg 17%
Vitamin E 0.02mg 2.58mg 17%
Calories 41kcal 322kcal 14%
Vitamin B1 0.03mg 0.176mg 12%
Copper 0.009mg 0.077mg 8%
Magnesium 12mg 5mg 2%
Potassium 164mg 109mg 2%
Manganese 0.005mg 0.055mg 2%
Vitamin B3 0.15mg 0.024mg 1%
Vitamin K 0.1µg 0.7µg 1%
Protein per 100 calories 9.2g 4.9g N/A
Calories per 10 g protein 108kcal 203kcal N/A
Weight per 100 calories 244g 31g N/A
Unsaturated / Saturated Fat ratio 0.55 1.7 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 3.59g N/A
Carbs 4.48g 3.59g 0%
Calcium 130mg 129mg 0%
Sugar 4.61g 0.56g N/A
Sodium 40mg 48mg 0%
Trans fat 0.037g N/A
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0g 0.07g 0%
Omega-3 (EPA) 0g 0.011g N/A
Omega-3 (DHA) 0g 0.114g N/A
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
2
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Yolk
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +24.8%
Contains more WaterWater +72.2%
Contains more ProteinProtein +318.5%
Contains more FatsFats +2753.8%

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +3686.5%
Contains more Poly. FatPolyunsaturated fat +7832.1%

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
Yolk
Yolk
4
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more LactoseLactose +5185.7%
Contains more GalactoseGalactose +1200%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.