Kefir vs. Broccoli
Nutrition comparison of Kefir and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and broccoli:
- Both broccoli and kefir are high in calcium.
- Broccoli has more niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Kefir is an excellent source of Vitamin A.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and kefir contain similar amounts of calories - broccoli has 34 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is heavier in protein, much lighter in carbs and heavier in fat compared to broccoli per calorie. Kefir has a macronutrient ratio of 35:44:21 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Broccoli | |
|---|---|---|
| Protein | 35% | 28% |
| Carbohydrates | 44% | 65% |
| Fat | 21% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and kefir contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than kefir - broccoli has 2.6g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Broccoli and kefir contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Broccoli and kefir contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both broccoli and kefir are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and broccoli are low in trans fat - kefir has 0.04g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Both kefir and broccoli are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 445 times more Vitamin C than kefir - broccoli has 89.2mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 452% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than broccoli - kefir has 41iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and kefir contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 1015 times more Vitamin K than kefir - broccoli has 101.6ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Broccoli has more niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12. Both kefir and broccoli contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Kefir | Broccoli | |
|---|---|---|
| Thiamin | 0.03 MG | 0.071 MG |
| Riboflavin | 0.135 MG | 0.117 MG |
| Niacin | 0.15 MG | 0.639 MG |
| Pantothenic acid | 0.385 MG | 0.573 MG |
| Vitamin B6 | 0.058 MG | 0.175 MG |
| Folate | 13 UG | 63 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both broccoli and kefir are high in calcium. Kefir has 177% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Broccoli has 17 times more iron than kefir - broccoli has 0.73mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 93% more potassium than kefir - broccoli has 316mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.0215 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and broccoli contain small amounts of linoleic acid.
| Kefir | Broccoli | |
|---|---|---|
| other omega 6 | 0.002 G | 0.006 G |
| linoleic acid | 0.042 G | 0.049 G |
| Total | 0.044 G | 0.055 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 (%) |
Broccoli 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 broccoli or kefir contain more calories in 100 grams?Broccoli and kefir contain similar amounts of calories - broccoli has 34 calories in 100g and kefir has 43 calories.
Is broccoli or kefir better for protein?
Broccoli and kefir contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and kefir has 3.8g of protein.
Does broccoli or kefir have more carbohydrates?
By weight, broccoli and kefir contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does broccoli or kefir contain more calcium?
Both broccoli and kefir are high in calcium. Kefir has 180% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and kefir has 130mg of calcium.
Does broccoli or kefir contain more potassium?
Broccoli is a rich source of potassium and it has 90% more potassium than kefir - broccoli has 316mg of potassium in 100 grams and kefir has 164mg of potassium.