Almond Milk vs. Kefir
Nutrition comparison of Almond Milk and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and kefir:
- Both kefir and almond milk are high in calcium.
- Almond milk has 65% less calories than kefir.
- Almond milk has signficantly more Vitamin E than kefir.
- Kefir has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Kefir is an excellent source of Vitamin A.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond milk has 65% less calories than kefir - kefir has 43 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is much lighter in protein, lighter in carbs and much heavier in fat compared to kefir per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Kefir | |
|---|---|---|
| Protein | 10% | 35% |
| Carbohydrates | 34% | 44% |
| Fat | 56% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both kefir and almond milk are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in kefir comprise of 100% sugar.
dietary fiber
Almond milk has more dietary fiber than kefir - almond milk has 0.2g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir and almond milk contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Kefir has 848% more protein than almond milk - kefir has 3.8g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Both kefir and almond milk are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
trans fat
Both kefir and almond milk are low in trans fat - kefir has 0.04g of trans fat per 100 grams and almond milk does not contain significant amounts.
cholesterol
Both kefir and almond milk are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and almond milk does not contain significant amounts.
Vitamins
Vitamin C
Kefir and almond milk contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than almond milk - kefir has 171ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Kefir and almond milk contain similar amounts of Vitamin D - kefir has 41iu of Vitamin D per 100 grams and almond milk has 41iu of Vitamin D.
Vitamin E
Almond milk has signficantly more Vitamin E than kefir - kefir has 0.02mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Kefir and almond milk contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Kefir has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both almond milk and kefir contain significant amounts of niacin.
| Almond Milk | Kefir | |
|---|---|---|
| Thiamin | ~ | 0.03 MG |
| Riboflavin | 0.01 MG | 0.135 MG |
| Niacin | 0.07 MG | 0.15 MG |
| Pantothenic acid | 0.01 MG | 0.385 MG |
| Vitamin B6 | ~ | 0.058 MG |
| Folate | 1 UG | 13 UG |
| Vitamin B12 | ~ | 0.29 UG |
Minerals
calcium
Both kefir and almond milk are high in calcium. Almond milk has 42% more calcium than kefir - kefir has 130mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Kefir and almond milk contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Kefir has 145% more potassium than almond milk - kefir has 164mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond milk has more linoleic acid than kefir per 100 grams.
| Almond Milk | Kefir | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.252 G | 0.042 G |
| Total | 0.252 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Kefir (Kefir, lowfat, plain, LIFEWAY) .
Almond Milk 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 almond milk contain more calories in 100 grams?Almond milk has 70% less calories than kefir - kefir has 43 calories in 100g and almond milk has 15 calories.
Is kefir or almond milk better for protein?
Kefir has 850% more protein than almond milk - kefir has 3.8g of protein per 100 grams and almond milk has 0.4g of protein.
Does kefir or almond milk have more carbohydrates?
By weight, both kefir and almond milk are low in carbohydrates - kefir has 4.8g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in almond milk are made of 80% sugar, 20% dietary fiber and 10% starch, whereas the carbs in kefir comprise of 100% sugar.
Does kefir or almond milk contain more calcium?
Both kefir and almond milk are high in calcium. Almond milk has 40% more calcium than kefir - kefir has 130mg of calcium in 100 grams and almond milk has 184mg of calcium.