Whey vs Kefir
Nutrition comparison per 100 g serving
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Kefir wins in 20 out of 29 nutrient categories
Whey: 7
vs
Kefir: 20
(2 ties)
Overview
Vitamins
| Vitamin | Whey | Kefir | Winner |
|---|---|---|---|
| Choline, total | 16 MG | 15.2 MG | |
| Folate, total | 2 UG | 13 UG | |
| Niacin | 0.1 MG | 0.2 MG | |
| Pantothenic acid | 0.4 MG | 0.4 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.0 MG | |
| Vitamin A, RAE | 2 UG | 171 UG | |
| Vitamin B-12 | 0.2 UG | 0.3 UG | |
| Vitamin B-6 | 0.0 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0.1 MG | 0.2 MG | |
| Vitamin D (D2 + D3) | 0 UG | 1 UG | |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.0 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0.1 UG |
Minerals
| Mineral | Whey | Kefir | Winner |
|---|---|---|---|
| Calcium, Ca | 103 MG | 130 MG | |
| Copper, Cu | 0.0 MG | 0.0 MG | |
| Iron, Fe | 0.1 MG | 0.0 MG | |
| Magnesium, Mg | 10 MG | 12 MG | |
| Manganese, Mn | 0.0 MG | 0.0 MG | |
| Phosphorus, P | 78 MG | 105 MG | |
| Potassium, K | 143 MG | 164 MG | |
| Selenium, Se | 1.8 UG | 3.6 UG | |
| Sodium, Na | 48 MG | 40 MG | |
| Zinc, Zn | 0.4 MG | 0.5 MG |