Heavy Cream vs. Kefir
Nutrition comparison of Heavy Cream and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
heavy cream
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in heavy cream and kefir:
- Both heavy cream and kefir are high in Vitamin A and calcium.
- Kefir has 32.4 times less trans fat than heavy cream.
- Kefir has more niacin and folate.
- Kefir has signficantly less cholesterol than heavy cream.
USDA sources for nutritional information: Heavy Cream (Cream, fluid, heavy whipping) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Heavy cream is high in calories and kefir has 87% less calories than heavy cream - heavy cream has 340 calories per 100 grams and kefir has 43 calories.
| Heavy Cream | Kefir | |
|---|---|---|
| Protein | 3% | 35% |
| Carbohydrates | 3% | 44% |
| Fat | 93% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both heavy cream and kefir are low in carbohydrates - heavy cream has 2.8g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
The carbs in heavy cream and kefir are both made of 100% sugar.
sugar
Heavy cream and kefir contain similar amounts of sugar - heavy cream has 2.9g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Heavy cream and kefir contain similar amounts of protein - heavy cream has 2.8g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Heavy cream is high in saturated fat and kefir has 97% less saturated fat than heavy cream - heavy cream has 23g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Kefir has 32.4 times less trans fat than heavy cream - heavy cream has 1.2g of trans fat per 100 grams and kefir has 0.04g of trans fat.
cholesterol
Kefir has signficantly less cholesterol than heavy cream - heavy cream has 113mg of cholesterol per 100 grams and kefir has 5mg of cholesterol.
Vitamins
Vitamin C
Heavy cream and kefir contain similar amounts of Vitamin C - heavy cream has 0.6mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Both heavy cream and kefir are high in Vitamin A. Heavy cream has 140% more Vitamin A than kefir - heavy cream has 411ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Heavy cream has 54% more Vitamin D than kefir - heavy cream has 63iu of Vitamin D per 100 grams and kefir has 41iu of Vitamin D.
Vitamin E
Heavy cream and kefir contain similar amounts of Vitamin E - heavy cream has 0.92mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Heavy cream and kefir contain similar amounts of Vitamin K - heavy cream has 3.2ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Kefir has more niacin and folate. Both heavy cream and kefir contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Heavy Cream | Kefir | |
|---|---|---|
| Thiamin | 0.02 MG | 0.03 MG |
| Riboflavin | 0.188 MG | 0.135 MG |
| Niacin | 0.064 MG | 0.15 MG |
| Pantothenic acid | 0.495 MG | 0.385 MG |
| Vitamin B6 | 0.035 MG | 0.058 MG |
| Folate | 4 UG | 13 UG |
| Vitamin B12 | 0.16 UG | 0.29 UG |
Minerals
calcium
Both heavy cream and kefir are high in calcium. Kefir has 97% more calcium than heavy cream - heavy cream has 66mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Heavy cream and kefir contain similar amounts of iron - heavy cream has 0.1mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Kefir has 73% more potassium than heavy cream - heavy cream has 95mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, heavy cream has more alpha linoleic acid (ALA) and DPA than kefir per 100 grams.
| Heavy Cream | Kefir | |
|---|---|---|
| alpha linoleic acid | 0.128 G | 0.006 G |
| EPA | 0.009 G | ~ |
| DPA | 0.02 G | 0.001 G |
| Total | 0.157 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, heavy cream has more linoleic acid than kefir per 100 grams.
| Heavy Cream | Kefir | |
|---|---|---|
| other omega 6 | 0.039 G | 0.002 G |
| linoleic acid | 1.294 G | 0.042 G |
| Total | 1.333 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.
Note: The specific food items compared are: Heavy Cream (Cream, fluid, heavy whipping) and Kefir (Kefir, lowfat, plain, LIFEWAY) .
Heavy Cream 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 heavy cream or kefir contain more calories in 100 grams?Heavy cream is high in calories and kefir has 90% less calories than heavy cream - heavy cream has 340 calories in 100g and kefir has 43 calories.
Is heavy cream or kefir better for protein?
Heavy cream and kefir contain similar amounts of protein - heavy cream has 2.8g of protein per 100 grams and kefir has 3.8g of protein.
Does heavy cream or kefir have more carbohydrates?
By weight, both heavy cream and kefir are low in carbohydrates - heavy cream has 2.8g of carbs for 100g and kefir has 4.8g of carbohydrates. the carbs in heavy cream and kefir are both made of 100% sugar.
Does heavy cream or kefir contain more calcium?
Both heavy cream and kefir are high in calcium. Kefir has 100% more calcium than heavy cream - heavy cream has 66mg of calcium in 100 grams and kefir has 130mg of calcium.