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Yogurt vs. Kefir — In-Depth Nutrition Comparison

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A recap on the differences between yogurt and kefir

  • Yogurt is higher in vitamin B12, selenium, and vitamin B2, yet kefir is higher in vitamin A and vitamin D*.
  • Yogurt covers your daily vitamin B12 needs 19% more than kefir.
  • Yogurt contains 3 times more selenium than kefir. While yogurt contains 9.7µg of selenium, kefir contains only 3.6µg.
  • The glycemic index of yogurt is lower.

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

Infographic

Yogurt 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.
Yogurt
Yogurt
7
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%
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%
Contains more IronIron +75%
Contains more CopperCopper +88.9%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +169.4%
Contains more CalciumCalcium +18.2%
Contains more PotassiumPotassium +16.3%
~equal in Magnesium ~12mg

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.
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%
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 B2Vitamin B2 +105.9%
Contains more Vitamin B3Vitamin B3 +38.7%
Contains more Vitamin B12Vitamin B12 +158.6%
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%
~equal in Vitamin B6 ~0.058mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +168.9%
Contains more FatsFats +138.5%
Contains more CarbsCarbs +24.4%
~equal in Water ~90.07g
~equal in Other ~0.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -82.2%
Contains more Mono. FatMonounsaturated fat +484.9%
Contains more Poly. FatPolyunsaturated fat +341.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.