Beef vs. Kefir
Nutrition comparison of Cooked Beef and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and kefir:
- Beef has more niacin, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Kefir has 16.6 times less cholesterol than beef.
- Kefir has 30.5 times less trans fat than beef.
- Kefir is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and kefir has 84% less calories than beef - beef has 277 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, beef is much lighter in carbs, much heavier in fat and similar to kefir for protein. Beef has a macronutrient ratio of 38:0:62 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Kefir | |
|---|---|---|
| Protein | 38% | 35% |
| Carbohydrates | ~ | 44% |
| Fat | 62% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both kefir and beef are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than kefir - kefir has 4.6g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 570% more protein than kefir - beef has 25.4g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Beef is high in saturated fat and kefir has 91% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Kefir has 30.5 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and kefir has 0.04g of trans fat.
cholesterol
Kefir has 16.6 times less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and kefir has 5mg of cholesterol.
Vitamins
Vitamin C
Kefir and beef contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 56 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has 19 times more Vitamin D than beef - beef has 2iu of Vitamin D per 100 grams and kefir has 41iu of Vitamin D.
Vitamin E
Beef and kefir contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Beef and kefir contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Beef has more niacin, Vitamin B6 and Vitamin B12. Both beef and kefir contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Beef | Kefir | |
|---|---|---|
| Thiamin | 0.051 MG | 0.03 MG |
| Riboflavin | 0.176 MG | 0.135 MG |
| Niacin | 4.537 MG | 0.15 MG |
| Pantothenic acid | 0.658 MG | 0.385 MG |
| Vitamin B6 | 0.336 MG | 0.058 MG |
| Folate | 11 UG | 13 UG |
| Vitamin B12 | 2.9 UG | 0.29 UG |
Minerals
calcium
Kefir is an excellent source of calcium and it has 271% more calcium than beef - beef has 35mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Beef is a great source of iron and it has 55 times more iron than kefir - beef has 2.3mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Beef is a great source of potassium and it has 68% more potassium than kefir - beef has 275mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Beef | Kefir | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.006 G |
| DPA | ~ | 0.001 G |
| Total | 0.056 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than kefir per 100 grams.
| Beef | Kefir | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.39 G | 0.042 G |
| Total | 0.39 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.
Cooked Beef 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 beef or kefir contain more calories in 100 grams?Beef is high in calories and kefir has 80% less calories than beef - beef has 277 calories in 100g and kefir has 43 calories.
Is beef or kefir better for protein?
Beef is a fantastic source of protein and it has 570% more protein than kefir - beef has 25.4g of protein per 100 grams and kefir has 3.8g of protein.
Does kefir or beef have more carbohydrates?
By weight, both kefir and beef are low in carbohydrates - kefir has 4.8g of carbs for 100g and beef has no carbs..
Does beef or kefir contain more calcium?
Kefir is a rich source of calcium and it has 270% more calcium than beef - beef has 35mg of calcium in 100 grams and kefir has 130mg of calcium.