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.
Detailed nutritional comparison of beef and kefir 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: 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.


Image of Beef src
Image of Kefir src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Beef or Kefir .

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Kefir (Kefir, lowfat, plain, LIFEWAY) .

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G Water G
G Starch G
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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.