Kefir vs. Spinach
Nutrition comparison of Kefir and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and spinach:
- Both spinach and kefir are high in Vitamin A and calcium.
- Spinach has 9.9 times less sugar than kefir.
- Spinach has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more pantothenic acid and Vitamin B12.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and kefir contain similar amounts of calories - spinach has 23 calories per 100 grams and kefir has 43 calories.
| Kefir | Spinach | |
|---|---|---|
| Protein | 35% | 40% |
| Carbohydrates | 44% | 49% |
| Fat | 21% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and kefir are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than kefir - spinach has 2.2g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Spinach has 9.9 times less sugar than kefir - spinach has 0.42g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Spinach and kefir contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both spinach and kefir are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and spinach are low in trans fat - kefir has 0.04g of trans fat per 100 grams and spinach does not contain significant amounts.
cholesterol
Both kefir and spinach are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 139 times more Vitamin C than kefir - spinach has 28.1mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Both spinach and kefir are high in Vitamin A. Spinach has 174% more Vitamin A than kefir - spinach has 469ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than spinach - kefir has 41iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 100 times more Vitamin E than kefir - spinach has 2mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 4828 times more Vitamin K than kefir - spinach has 482.9ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more pantothenic acid and Vitamin B12. Both kefir and spinach contain significant amounts of riboflavin.
| Kefir | Spinach | |
|---|---|---|
| Thiamin | 0.03 MG | 0.078 MG |
| Riboflavin | 0.135 MG | 0.189 MG |
| Niacin | 0.15 MG | 0.724 MG |
| Pantothenic acid | 0.385 MG | 0.065 MG |
| Vitamin B6 | 0.058 MG | 0.195 MG |
| Folate | 13 UG | 194 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both spinach and kefir are high in calcium. Kefir has 31% more calcium than spinach - spinach has 99mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Spinach is a great source of iron and it has 66 times more iron than kefir - spinach has 2.7mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Spinach is an excellent source of potassium and it has 240% more potassium than kefir - spinach has 558mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.138 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and spinach contain small amounts of linoleic acid.
| Kefir | Spinach | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.026 G |
| Total | 0.044 G | 0.026 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 (%) |
Spinach 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 spinach or kefir contain more calories in 100 grams?Spinach and kefir contain similar amounts of calories - spinach has 23 calories in 100g and kefir has 43 calories.
Is spinach or kefir better for protein?
Spinach and kefir contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and kefir has 3.8g of protein.
Does spinach or kefir have more carbohydrates?
By weight, both spinach and kefir are low in carbohydrates - spinach has 3.6g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does spinach or kefir contain more calcium?
Both spinach and kefir are high in calcium. Kefir has 30% more calcium than spinach - spinach has 99mg of calcium in 100 grams and kefir has 130mg of calcium.
Does spinach or kefir contain more potassium?
Spinach is a rich source of potassium and it has 240% more potassium than kefir - spinach has 558mg of potassium in 100 grams and kefir has 164mg of potassium.