Quail eggs vs. Kefir — In-Depth Nutrition Comparison

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How are quail eggs and kefir 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.
Quail eggs contain 91 times more iron than kefir. While quail eggs contain 3.65mg of iron, kefir contains only 0.04mg.
Kefir has less cholesterol.
Quail eggs have a lower glycemic index (0) than kefir (36).

Egg, quail, whole, fresh, raw and Kefir, lowfat, plain, LIFEWAY 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.

Quail eggs

Kefir

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%

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

~equal in Magnesium ~12mg

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.

Quail eggs

Kefir

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%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~171µg

~equal in Vitamin B3 ~0.15mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	844mg	5mg	280%
Vitamin B12	1.58µg	0.29µg	54%
Selenium	32µg	3.6µg	52%
Vitamin B2	0.79mg	0.135mg	50%
Iron	3.65mg	0.04mg	45%
Choline	263.4mg	15.2mg	45%
Vitamin B5	1.761mg	0.385mg	28%
Protein	13.05g	3.79g	19%
Phosphorus	226mg	105mg	17%
Fats	11.09g	0.93g	16%
Folate	66µg	13µg	13%
Saturated fat	3.557g	0.658g	13%
Monounsaturated fat	4.324g	0.31g	10%
Zinc	1.47mg	0.46mg	9%
Vitamin B1	0.13mg	0.03mg	8%
Polyunsaturated fat	1.324g	0.053g	8%
Calcium	64mg	130mg	7%
Vitamin E	1.08mg	0.02mg	7%
Vitamin B6	0.15mg	0.058mg	7%
Calories	158kcal	41kcal	6%
Copper	0.062mg	0.009mg	6%
Sodium	141mg	40mg	4%
Vitamin D*	55 IU	41 IU	2%
Vitamin D	1.4µg	1µg	2%
Vitamin A	156µg	171µg	2%
Carbs	0.41g	4.48g	1%
Potassium	132mg	164mg	1%
Manganese	0.038mg	0.005mg	1%
Protein per 100 calories	8.3g	9.2g	N/A
Calories per 10 g protein	121kcal	108kcal	N/A
Weight per 100 calories	63g	244g	N/A
Unsaturated / Saturated Fat ratio	1.6	0.55	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	0.41g	4.48g	N/A
Magnesium	13mg	12mg	0%
Sugar	0.4g	4.61g	N/A
Vitamin B3	0.15mg	0.15mg	0%
Vitamin K	0.3µg	0.1µg	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)	0g	0.001g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.002g	N/A
Omega-6 (Linoleic acid)		0.029g	0%