Egg Yolk vs. Kefir
Nutrition comparison of Egg Yolk and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and kefir:
- Both kefir and egg yolk are high in Vitamin A and calcium.
- Egg yolk has 7.2 times less sugar than kefir.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, kefir contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and kefir has 87% less calories than egg yolk - kefir has 43 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is lighter in protein, much lighter in carbs and much heavier in fat compared to kefir per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Kefir | |
|---|---|---|
| Protein | 20% | 35% |
| Carbohydrates | 5% | 44% |
| Fat | 76% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both kefir and egg yolk are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Egg yolk has 7.2 times less sugar than kefir - kefir has 4.6g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 318% more protein than kefir - kefir has 3.8g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and kefir has 93% less saturated fat than egg yolk - kefir has 0.66g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both kefir and egg yolk are low in trans fat - kefir has 0.04g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and kefir has 100% less cholesterol than egg yolk - kefir has 5mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin C
Kefir and egg yolk contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Both kefir and egg yolk are high in Vitamin A. Egg yolk has 123% more Vitamin A than kefir - kefir has 171ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has 432% more Vitamin D than kefir - kefir has 41iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.
Vitamin E
Egg yolk has 128 times more Vitamin E than kefir - kefir has 0.02mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Kefir and egg yolk contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, kefir contains more niacin.
| Egg Yolk | Kefir | |
|---|---|---|
| Thiamin | 0.176 MG | 0.03 MG |
| Riboflavin | 0.528 MG | 0.135 MG |
| Niacin | 0.024 MG | 0.15 MG |
| Pantothenic acid | 2.99 MG | 0.385 MG |
| Vitamin B6 | 0.35 MG | 0.058 MG |
| Folate | 146 UG | 13 UG |
| Vitamin B12 | 1.95 UG | 0.29 UG |
Minerals
calcium
Both kefir and egg yolk are high in calcium. Kefir is very similar to egg yolk for calcium - kefir has 130mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 67 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Kefir has 50% more potassium than egg yolk - kefir has 164mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA), DHA and EPA than kefir per 100 grams.
| Egg Yolk | Kefir | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.006 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| DPA | ~ | 0.001 G |
| Total | 0.228 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than kefir per 100 grams.
| Egg Yolk | Kefir | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 3.538 G | 0.042 G |
| Total | 3.538 G | 0.044 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.
Egg Yolk g
()
|
Daily Values (%) |
Kefir 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 egg yolk contain more calories in 100 grams?Egg yolk is high in calories and kefir has 90% less calories than egg yolk - kefir has 43 calories in 100g and egg yolk has 322 calories.
Is kefir or egg yolk better for protein?
Egg yolk is a fantastic source of protein and it has 320% more protein than kefir - kefir has 3.8g of protein per 100 grams and egg yolk has 15.9g of protein.
Does kefir or egg yolk have more carbohydrates?
By weight, both kefir and egg yolk are low in carbohydrates - kefir has 4.8g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does kefir or egg yolk contain more calcium?
Both kefir and egg yolk are high in calcium. Kefir is very similar to egg yolk for calcium - kefir has 130mg of calcium in 100 grams and egg yolk has 129mg of calcium.