Kefir vs. Almonds
Nutrition comparison of Kefir and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and almonds:
- Both almonds and kefir are high in calcium.
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Kefir has 3.5 times less carbohydrates than almond.
- Kefir has 4.7 times less saturated fat than almond.
- Kefir is an excellent source of Vitamin A.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and kefir has 93% less calories than almond - almond has 579 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Kefir has a macronutrient ratio of 35:44:21 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Almonds | |
|---|---|---|
| Protein | 35% | 14% |
| Carbohydrates | 44% | 14% |
| Fat | 21% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 3.5 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than kefir - almond has 12.5g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Almonds and kefir contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 458% more protein than kefir - almond has 21.2g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Kefir has 4.7 times less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both almonds and kefir are low in trans fat - almond has 0.02g of trans fat per 100 grams and kefir has 0.04g of trans fat.
cholesterol
Both kefir and almonds are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin C
Kefir and almonds contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than almond - kefir has 171ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than almond - kefir has 41iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 1280 times more Vitamin E than kefir - almond has 25.6mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Kefir and almonds contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12. Both kefir and almonds contain significant amounts of pantothenic acid.
| Kefir | Almonds | |
|---|---|---|
| Thiamin | 0.03 MG | 0.205 MG |
| Riboflavin | 0.135 MG | 1.138 MG |
| Niacin | 0.15 MG | 3.618 MG |
| Pantothenic acid | 0.385 MG | 0.471 MG |
| Vitamin B6 | 0.058 MG | 0.137 MG |
| Folate | 13 UG | 44 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both almonds and kefir are high in calcium. Almond has 107% more calcium than kefir - almond has 269mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Almond is an excellent source of iron and it has 91 times more iron than kefir - almond has 3.7mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Almond is an excellent source of potassium and it has 347% more potassium than kefir - almond has 733mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kefir and almonds contain small amounts of alpha linoleic acid (ALA).
| Kefir | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.003 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than kefir per 100 grams.
| Kefir | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.042 G | 12.324 G |
| Total | 0.042 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Kefir g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or kefir contain more calories in 100 grams?Almond is high in calories and kefir has 90% less calories than almond - almond has 579 calories in 100g and kefir has 43 calories.
Is almonds or kefir better for protein?
Almond is a fantastic source of protein and it has 460% more protein than kefir - almond has 21.2g of protein per 100 grams and kefir has 3.8g of protein.
Does almonds or kefir have more carbohydrates?
By weight, kefir has 3.5 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does almonds or kefir contain more calcium?
Both almonds and kefir are high in calcium. Almond has 110% more calcium than kefir - almond has 269mg of calcium in 100 grams and kefir has 130mg of calcium.
Does almonds or kefir contain more iron?
Almond is an abundant source of iron and it has 91 times more iron than kefir - almond has 3.7mg of iron in 100 grams and kefir has 0.04mg of iron.
Does almonds or kefir contain more potassium?
Almond is a rich source of potassium and it has 350% more potassium than kefir - almond has 733mg of potassium in 100 grams and kefir has 164mg of potassium.