Kefir vs. Sweet Potatoes

Nutrition comparison of Kefir and Sweet Potatoes


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kefir versus sweet potatoes (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kefir and sweet potatoes:

  • Both sweet potatoes and kefir are high in Vitamin A.
  • Kefir has 3.2 times less carbohydrates than sweet potato.
  • Kefir is an excellent source of calcium.
  • Sweet potato has more thiamin, niacin and Vitamin B6, however, kefir contains more Vitamin B12.
  • Sweet potato is a great source of dietary fiber.
  • Sweet potato is an excellent source of potassium.
Detailed nutritional comparison of kefir and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Kefir src
Image of Sweet Potatoes src

Calories and Carbs

calories

Kefir has 50% less calories than sweet potato - sweet potato has 86 calories per 100 grams and kefir has 43 calories.

For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Kefir has a macronutrient ratio of 35:44:21 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kefir Sweet Potatoes
Protein 35% 7%
Carbohydrates 44% 92%
Fat 21% 1%
Alcohol ~ ~

carbohydrates

Kefir has 3.2 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.

The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in kefir comprise of 100% sugar.

dietary fiber

Sweet potato is a great source of dietary fiber and it has more dietary fiber than kefir - sweet potato has 3g of dietary fiber per 100 grams and kefir does not contain significant amounts.

sugar

Sweet potatoes and kefir contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and kefir has 4.6g of sugar.

Protein

protein

Kefir has 141% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and kefir has 3.8g of protein.

Fat

saturated fat

Both sweet potatoes and kefir are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.

trans fat

Both kefir and sweet potatoes are low in trans fat - kefir has 0.04g of trans fat per 100 grams and sweet potato does not contain significant amounts.

cholesterol

Both kefir and sweet potatoes are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.

Vitamins

Vitamin C

Sweet potatoes and kefir contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.

Vitamin A

Both sweet potatoes and kefir are high in Vitamin A. Sweet potato has 315% more Vitamin A than kefir - sweet potato has 709ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.

Vitamin D

Kefir has more Vitamin D than sweet potato - kefir has 41iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.

Vitamin E

Sweet potatoes and kefir contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.

Vitamin K

Sweet potatoes and kefir contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.

The B Vitamins

Sweet potato has more thiamin, niacin and Vitamin B6, however, kefir contains more Vitamin B12. Both kefir and sweet potatoes contain significant amounts of riboflavin, pantothenic acid and folate.

Kefir Sweet Potatoes
Thiamin 0.03 MG 0.078 MG
Riboflavin 0.135 MG 0.061 MG
Niacin 0.15 MG 0.557 MG
Pantothenic acid 0.385 MG 0.8 MG
Vitamin B6 0.058 MG 0.209 MG
Folate 13 UG 11 UG
Vitamin B12 0.29 UG ~

Minerals

calcium

Kefir is an excellent source of calcium and it has 333% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and kefir has 130mg of calcium.

iron

Sweet potato has 14 times more iron than kefir - sweet potato has 0.61mg of iron per 100 grams and kefir has 0.04mg of iron.

potassium

Sweet potato is an excellent source of potassium and it has 105% more potassium than kefir - sweet potato has 337mg of potassium per 100 grams and kefir has 164mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both kefir and sweet potatoes contain small amounts of alpha linoleic acid (ALA).

Kefir Sweet Potatoes
alpha linoleic acid 0.006 G 0.001 G
DPA 0.001 G ~
Total 0.007 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, both kefir and sweet potatoes contain small amounts of linoleic acid.

Kefir Sweet Potatoes
other omega 6 0.002 G ~
linoleic acid 0.042 G 0.013 G
Total 0.044 G 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .

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FAQ

Does sweet potatoes or kefir contain more calories in 100 grams?
Kefir has 50% less calories than sweet potato - sweet potato has 86 calories in 100g and kefir has 43 calories.

Is sweet potatoes or kefir better for protein?
Kefir has 140% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and kefir has 3.8g of protein.

Does sweet potatoes or kefir have more carbohydrates?
By weight, kefir has 3.2 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and kefir has 4.8g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in kefir comprise of 100% sugar.

Does sweet potatoes or kefir contain more calcium?
Kefir is a rich source of calcium and it has 330% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and kefir has 130mg of calcium.

Does sweet potatoes or kefir contain more potassium?
Sweet potato is a rich source of potassium and it has 110% more potassium than kefir - sweet potato has 337mg of potassium in 100 grams and kefir has 164mg of potassium.