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  6. Yolk vs. Kefir

Yolk vs. Kefir — In-Depth Nutrition Comparison

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The main differences between yolk and kefir

  • Yolk is richer than kefir in choline, selenium, vitamin B12, vitamin B5, phosphorus, iron, folate, and vitamin B2.
  • Daily need coverage for cholesterol for yolk is 360% higher.
  • Yolk contains 68 times more iron than kefir. Yolk contains 2.73mg of iron, while kefir contains 0.04mg.
  • Kefir contains less cholesterol.
  • Yolk has a lower glycemic index than kefir.

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

Infographic

Yolk vs Kefir infographic
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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.
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%
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%
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%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +50.5%
Contains less SodiumSodium -16.7%
~equal in Calcium ~130mg

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +525%

All nutrients comparison - raw data values

Nutrient Yolk Kefir DV% diff.
Cholesterol 1085mg 5mg 360%
Choline 820.2mg 15.2mg 146%
Selenium 56µg 3.6µg 95%
Vitamin B12 1.95µg 0.29µg 69%
Vitamin B5 2.99mg 0.385mg 52%
Phosphorus 390mg 105mg 41%
Saturated fat 9.551g 0.658g 40%
Fats 26.54g 0.93g 39%
Iron 2.73mg 0.04mg 34%
Folate 146µg 13µg 33%
Vitamin B2 0.528mg 0.135mg 30%
Monounsaturated fat 11.738g 0.31g 29%
Polyunsaturated fat 4.204g 0.053g 28%
Protein 15.86g 3.79g 24%
Vitamin A 381µg 171µg 23%
Vitamin D* 218 IU 41 IU 22%
Vitamin D 5.4µg 1µg 22%
Vitamin B6 0.35mg 0.058mg 22%
Zinc 2.3mg 0.46mg 17%
Vitamin E 2.58mg 0.02mg 17%
Calories 322kcal 41kcal 14%
Vitamin B1 0.176mg 0.03mg 12%
Copper 0.077mg 0.009mg 8%
Magnesium 5mg 12mg 2%
Potassium 109mg 164mg 2%
Manganese 0.055mg 0.005mg 2%
Vitamin B3 0.024mg 0.15mg 1%
Vitamin K 0.7µg 0.1µg 1%
Protein per 100 calories 4.9g 9.2g N/A
Calories per 10 g protein 203kcal 108kcal N/A
Weight per 100 calories 31g 244g N/A
Unsaturated / Saturated Fat ratio 1.7 0.55 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 3.59g 4.48g N/A
Carbs 3.59g 4.48g 0%
Calcium 129mg 130mg 0%
Sugar 0.56g 4.61g N/A
Sodium 48mg 40mg 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 0.07g 0g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A
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
Yolk
Yolk
3
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
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
Contains more ProteinProtein +318.5%
Contains more FatsFats +2753.8%
Contains more OtherOther +132.9%
Contains more CarbsCarbs +24.8%
Contains more WaterWater +72.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +3686.5%
Contains more Poly. FatPolyunsaturated fat +7832.1%
Contains less Sat. FatSaturated fat -93.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +5185.7%
Contains more GalactoseGalactose +1200%
~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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.