Oats vs. Kefir
Nutrition comparison of Oats and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and kefir:
- Both oats and kefir are high in calcium.
- Kefir is an excellent source of Vitamin A.
- Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, kefir contains more Vitamin B12.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and kefir has 89% less calories than oat - oat has 389 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and lighter in fat compared to kefir per calorie. Oats has a macronutrient ratio of 17:67:16 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Kefir | |
|---|---|---|
| Protein | 17% | 35% |
| Carbohydrates | 67% | 44% |
| Fat | 16% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and kefir has 93% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than kefir - oat has 10.6g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Oat has less sugar than kefir - kefir has 4.6g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 346% more protein than kefir - oat has 16.9g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Oats and kefir contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and oats are low in trans fat - kefir has 0.04g of trans fat per 100 grams and oat does not contain significant amounts.
cholesterol
Both kefir and oats are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin C
Kefir and oats contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than oat - kefir has 171ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than oat - kefir has 41iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Kefir and oats contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Kefir and oats contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, kefir contains more Vitamin B12. Both oats and kefir contain significant amounts of riboflavin.
| Oats | Kefir | |
|---|---|---|
| Thiamin | 0.763 MG | 0.03 MG |
| Riboflavin | 0.139 MG | 0.135 MG |
| Niacin | 0.961 MG | 0.15 MG |
| Pantothenic acid | 1.349 MG | 0.385 MG |
| Vitamin B6 | 0.119 MG | 0.058 MG |
| Folate | 56 UG | 13 UG |
| Vitamin B12 | ~ | 0.29 UG |
Minerals
calcium
Both oats and kefir are high in calcium. Kefir has 141% more calcium than oat - oat has 54mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Oat is an excellent source of iron and it has 117 times more iron than kefir - oat has 4.7mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Oat is an excellent source of potassium and it has 162% more potassium than kefir - oat has 429mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Oats | Kefir | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.006 G |
| DPA | ~ | 0.001 G |
| Total | 0.111 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than kefir per 100 grams.
| Oats | Kefir | |
|---|---|---|
| linoleic acid | 2.424 G | 0.042 G |
| other omega 6 | ~ | 0.002 G |
| Total | 2.424 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.
Oats 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 oats or kefir contain more calories in 100 grams?Oat is high in calories and kefir has 90% less calories than oat - oat has 389 calories in 100g and kefir has 43 calories.
Is oats or kefir better for protein?
Oat is a fantastic source of protein and it has 350% more protein than kefir - oat has 16.9g of protein per 100 grams and kefir has 3.8g of protein.
Does oats or kefir have more carbohydrates?
By weight, oat is high in carbohydrates and kefir has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does oats or kefir contain more calcium?
Both oats and kefir are high in calcium. Kefir has 140% more calcium than oat - oat has 54mg of calcium in 100 grams and kefir has 130mg of calcium.
Does oats or kefir contain more iron?
Oat is an abundant source of iron and it has 117 times more iron than kefir - oat has 4.7mg of iron in 100 grams and kefir has 0.04mg of iron.
Does oats or kefir contain more potassium?
Oat is a rich source of potassium and it has 160% more potassium than kefir - oat has 429mg of potassium in 100 grams and kefir has 164mg of potassium.