Kefir vs. Blueberry
Nutrition comparison of Kefir and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and blueberry:
- Blueberry has signficantly more Vitamin C than kefir.
- Blueberry is a great source of dietary fiber.
- Kefir has 54% less sugar than blueberry.
- Kefir has 67% less carbohydrates than blueberry.
- Kefir has more riboflavin, pantothenic acid and Vitamin B12, however, blueberry contains more niacin.
- Kefir is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kefir and blueberry contain similar amounts of calories - kefir has 43 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to blueberry per calorie. Kefir has a macronutrient ratio of 35:44:21 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Blueberry | |
|---|---|---|
| Protein | 35% | 5% |
| Carbohydrates | 44% | 91% |
| Fat | 21% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 67% less carbohydrates than blueberry - kefir has 4.8g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has more dietary fiber than kefir - blueberry has 2.4g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir has 54% less sugar than blueberry - kefir has 4.6g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Kefir has 412% more protein than blueberry - kefir has 3.8g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both kefir and blueberry are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
trans fat
Both kefir and blueberry are low in trans fat - kefir has 0.04g of trans fat per 100 grams and blueberry does not contain significant amounts.
cholesterol
Both kefir and blueberry are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and blueberry does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than kefir - kefir has 0.2mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 56 times more Vitamin A than blueberry - kefir has 171ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than blueberry - kefir has 41iu of Vitamin D per 100 grams and blueberry does not contain significant amounts.
Vitamin E
Kefir and blueberry contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Kefir and blueberry contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Kefir has more riboflavin, pantothenic acid and Vitamin B12, however, blueberry contains more niacin. Both kefir and blueberry contain significant amounts of thiamin, Vitamin B6 and folate.
| Kefir | Blueberry | |
|---|---|---|
| Thiamin | 0.03 MG | 0.037 MG |
| Riboflavin | 0.135 MG | 0.041 MG |
| Niacin | 0.15 MG | 0.418 MG |
| Pantothenic acid | 0.385 MG | 0.124 MG |
| Vitamin B6 | 0.058 MG | 0.052 MG |
| Folate | 13 UG | 6 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 20 times more calcium than blueberry - kefir has 130mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Kefir and blueberry contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Kefir has 113% more potassium than blueberry - kefir has 164mg of potassium per 100 grams and blueberry has 77mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.058 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than kefir per 100 grams.
| Kefir | Blueberry | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.088 G |
| Total | 0.044 G | 0.088 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 (%) |
Blueberry 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 kefir or blueberry contain more calories in 100 grams?Kefir and blueberry contain similar amounts of calories - kefir has 43 calories in 100g and blueberry has 57 calories.
Is kefir or blueberry better for protein?
Kefir has 410% more protein than blueberry - kefir has 3.8g of protein per 100 grams and blueberry has 0.74g of protein.
Does kefir or blueberry have more carbohydrates?
By weight, kefir has 70% fewer carbohydrates than blueberry - kefir has 4.8g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does kefir or blueberry contain more calcium?
Kefir is a rich source of calcium and it has 20 times more calcium than blueberry - kefir has 130mg of calcium in 100 grams and blueberry has 6mg of calcium.