Kefir vs. Vanilla Ice Cream
Nutrition comparison of Kefir and Vanilla Ice Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
vanilla ice cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and vanilla ice cream:
- Both vanilla ice cream and kefir are high in Vitamin A and calcium.
- Kefir has 3.9 times less carbohydrates than vanilla ice cream.
- Kefir has 7.8 times less cholesterol than vanilla ice cream.
- Kefir has more folate.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Vanilla Ice Cream (Ice creams, vanilla) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Vanilla ice cream is high in calories and kefir has 79% less calories than vanilla ice cream - vanilla ice cream has 207 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in fat and similar to vanilla ice cream for carbs. Kefir has a macronutrient ratio of 35:44:21 and for vanilla ice cream, 7:46:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Vanilla Ice Cream | |
|---|---|---|
| Protein | 35% | 7% |
| Carbohydrates | 44% | 46% |
| Fat | 21% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 3.9 times less carbohydrates than vanilla ice cream - vanilla ice cream has 23.6g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Vanilla ice cream has more dietary fiber than kefir - vanilla ice cream has 0.7g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Vanilla ice cream is high in sugar and kefir has 78% less sugar than vanilla ice cream - vanilla ice cream has 21.2g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Vanilla ice cream and kefir contain similar amounts of protein - vanilla ice cream has 3.5g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Vanilla ice cream is high in saturated fat and kefir has 90% less saturated fat than vanilla ice cream - vanilla ice cream has 6.8g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and vanilla ice cream are low in trans fat - kefir has 0.04g of trans fat per 100 grams and vanilla ice cream does not contain significant amounts.
cholesterol
Kefir has 7.8 times less cholesterol than vanilla ice cream - vanilla ice cream has 44mg of cholesterol per 100 grams and kefir has 5mg of cholesterol.
Vitamins
Vitamin C
Vanilla ice cream and kefir contain similar amounts of Vitamin C - vanilla ice cream has 0.6mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Both vanilla ice cream and kefir are high in Vitamin A. Kefir has 45% more Vitamin A than vanilla ice cream - vanilla ice cream has 118ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has 413% more Vitamin D than vanilla ice cream - vanilla ice cream has 8iu of Vitamin D per 100 grams and kefir has 41iu of Vitamin D.
Vitamin E
Vanilla ice cream and kefir contain similar amounts of Vitamin E - vanilla ice cream has 0.3mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Vanilla ice cream and kefir contain similar amounts of Vitamin K - vanilla ice cream has 0.3ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Kefir has more folate. Both kefir and vanilla ice cream contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Kefir | Vanilla Ice Cream | |
|---|---|---|
| Thiamin | 0.03 MG | 0.041 MG |
| Riboflavin | 0.135 MG | 0.24 MG |
| Niacin | 0.15 MG | 0.116 MG |
| Pantothenic acid | 0.385 MG | 0.581 MG |
| Vitamin B6 | 0.058 MG | 0.048 MG |
| Folate | 13 UG | 5 UG |
| Vitamin B12 | 0.29 UG | 0.39 UG |
Minerals
calcium
Both vanilla ice cream and kefir are high in calcium. Vanilla ice cream is very similar to vanilla ice cream for calcium - vanilla ice cream has 128mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Vanilla ice cream and kefir contain similar amounts of iron - vanilla ice cream has 0.09mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Vanilla ice cream and kefir contain similar amounts of potassium - vanilla ice cream has 199mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, vanilla ice cream has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Vanilla Ice Cream | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.175 G |
| DPA | 0.001 G | ~ |
| EPA | ~ | 0.003 G |
| Total | 0.007 G | 0.178 G |
omega 6s
Comparing omega-6 fatty acids, vanilla ice cream has more linoleic acid than kefir per 100 grams.
| Kefir | Vanilla Ice Cream | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.275 G |
| Total | 0.044 G | 0.275 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 Vanilla Ice Cream (Ice creams, vanilla) .
Kefir g
()
|
Daily Values (%) |
Vanilla Ice Cream 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 vanilla ice cream or kefir contain more calories in 100 grams?Vanilla ice cream is high in calories and kefir has 80% less calories than vanilla ice cream - vanilla ice cream has 207 calories in 100g and kefir has 43 calories.
Is vanilla ice cream or kefir better for protein?
Vanilla ice cream and kefir contain similar amounts of protein - vanilla ice cream has 3.5g of protein per 100 grams and kefir has 3.8g of protein.
Does vanilla ice cream or kefir have more carbohydrates?
By weight, kefir has 3.9 times fewer carbohydrates than vanilla ice cream - vanilla ice cream has 23.6g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does vanilla ice cream or kefir contain more calcium?
Both vanilla ice cream and kefir are high in calcium. Vanilla ice cream is very similar to vanilla ice cream for calcium - vanilla ice cream has 128mg of calcium in 100 grams and kefir has 130mg of calcium.