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  6. Whey vs. Kefir

Whey vs. Kefir — In-Depth Nutrition Comparison

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Summary of differences between whey and kefir

  • Whey has less vitamin A, phosphorus, and calcium than kefir.
  • Kefir covers your daily need for vitamin A, 11% more than whey.

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

Infographic

Whey vs Kefir 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.
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%
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%
Contains more IronIron +50%
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%
~equal in Potassium ~164mg

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.
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%
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%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +17%
Contains more Vitamin CVitamin C +100%
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%
~equal in Vitamin B5 ~0.385mg
~equal in Vitamin B12 ~0.29µg

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +210%
Contains more Poly. FatPolyunsaturated fat +381.8%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.