Kefir vs. Apple Cider
Nutrition comparison of Kefir and Apple Cider
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
apple cider
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and apple cider:
- Kefir has 52% less sugar than apple cider.
- Kefir has 58% less carbohydrates than apple cider.
- Kefir has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Kefir is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Apple Cider (Apple cider) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kefir and apple cider contain similar amounts of calories - kefir has 43 calories per 100 grams and apple cider has 46 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to apple cider per calorie. Kefir has a macronutrient ratio of 35:44:21 and for apple cider, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Apple Cider | |
|---|---|---|
| Protein | 35% | 1% |
| Carbohydrates | 44% | 97% |
| Fat | 21% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 58% less carbohydrates than apple cider - kefir has 4.8g of total carbs per 100 grams and apple cider has 11.3g of carbohydrates.
dietary fiber
Apple cider has more dietary fiber than kefir - apple cider has 0.2g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir has 52% less sugar than apple cider - kefir has 4.6g of sugar per 100 grams and apple cider has 9.6g of sugar.
Protein
protein
Kefir has 36 times more protein than apple cider - kefir has 3.8g of protein per 100 grams and apple cider has 0.1g of protein.
Fat
saturated fat
Both kefir and apple cider are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and apple cider has 0.02g of saturated fat.
trans fat
Both kefir and apple cider are low in trans fat - kefir has 0.04g of trans fat per 100 grams and apple cider does not contain significant amounts.
cholesterol
Both kefir and apple cider are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and apple cider does not contain significant amounts.
Vitamins
Vitamin C
Kefir and apple cider contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and apple cider has 0.9mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than apple cider - kefir has 171ug of Vitamin A per 100 grams and apple cider does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than apple cider - kefir has 41iu of Vitamin D per 100 grams and apple cider does not contain significant amounts.
Vitamin E
Kefir and apple cider contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and apple cider has 0.01mg of Vitamin E.
Vitamin K
Kefir and apple cider contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and apple cider does not contain significant amounts.
The B Vitamins
Kefir has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both kefir and apple cider contain significant amounts of thiamin and niacin.
| Kefir | Apple Cider | |
|---|---|---|
| Thiamin | 0.03 MG | 0.021 MG |
| Riboflavin | 0.135 MG | 0.017 MG |
| Niacin | 0.15 MG | 0.073 MG |
| Pantothenic acid | 0.385 MG | ~ |
| Vitamin B6 | 0.058 MG | 0.018 MG |
| Folate | 13 UG | ~ |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 15 times more calcium than apple cider - kefir has 130mg of calcium per 100 grams and apple cider has 8mg of calcium.
iron
Kefir and apple cider contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and apple cider has 0.12mg of iron.
potassium
Kefir has 62% more potassium than apple cider - kefir has 164mg of potassium per 100 grams and apple cider has 101mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kefir and apple cider contain small amounts of alpha linoleic acid (ALA).
| Kefir | Apple Cider | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.007 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and apple cider contain small amounts of linoleic acid.
| Kefir | Apple Cider | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.033 G |
| Total | 0.044 G | 0.033 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.
Note: The specific food items compared are: Kefir (Kefir, lowfat, plain, LIFEWAY) and Apple Cider (Apple cider) .
Kefir g
()
|
Daily Values (%) |
Apple Cider 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 kefir or apple cider contain more calories in 100 grams?Kefir and apple cider contain similar amounts of calories - kefir has 43 calories in 100g and apple cider has 46 calories.
Is kefir or apple cider better for protein?
Kefir has 36 times more protein than apple cider - kefir has 3.8g of protein per 100 grams and apple cider has 0.1g of protein.
Does kefir or apple cider have more carbohydrates?
By weight, kefir has 60% fewer carbohydrates than apple cider - kefir has 4.8g of carbs for 100g and apple cider has 11.3g of carbohydrates.
Does kefir or apple cider contain more calcium?
Kefir is a rich source of calcium and it has 15 times more calcium than apple cider - kefir has 130mg of calcium in 100 grams and apple cider has 8mg of calcium.