Kefir vs. Kimchi
Nutrition comparison of Kefir and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and kimchi:
- Kefir has more thiamin, pantothenic acid and Vitamin B12, however, kimchi contains more niacin, Vitamin B6 and folate.
- Kefir is an excellent source of Vitamin A and calcium.
- Kimchi has 65% less calories than kefir.
- Kimchi has signficantly more dietary fiber than kefir.
- Kimchi is a great source of iron.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kimchi has 65% less calories than kefir - kimchi has 15 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is heavier in protein, lighter in carbs and lighter in fat compared to kimchi per calorie. Kefir has a macronutrient ratio of 35:44:21 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Kimchi | |
|---|---|---|
| Protein | 35% | 24% |
| Carbohydrates | 44% | 51% |
| Fat | 21% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Both kimchi and kefir are low in carbohydrates - kimchi has 2.4g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
The carbs in kimchi are made of 60% dietary fiber and 40% sugar, whereas the carbs in kefir comprise of 100% sugar.
dietary fiber
Kimchi has signficantly more dietary fiber than kefir - kimchi has 1.6g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kimchi and kefir contain similar amounts of sugar - kimchi has 1.1g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kefir has 245% more protein than kimchi - kimchi has 1.1g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both kimchi and kefir are low in saturated fat - kimchi has 0.07g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and kimchi are low in trans fat - kefir has 0.04g of trans fat per 100 grams and kimchi does not contain significant amounts.
cholesterol
Both kefir and kimchi are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and kimchi does not contain significant amounts.
Vitamins
Vitamin C
Kefir and kimchi contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 33 times more Vitamin A than kimchi - kimchi has 5ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than kimchi - kefir has 41iu of Vitamin D per 100 grams and kimchi does not contain significant amounts.
Vitamin E
Kimchi and kefir contain similar amounts of Vitamin E - kimchi has 0.11mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Kimchi has 435 times more Vitamin K than kefir - kimchi has 43.6ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Kefir has more thiamin, pantothenic acid and Vitamin B12, however, kimchi contains more niacin, Vitamin B6 and folate. Both kefir and kimchi contain significant amounts of riboflavin.
| Kefir | Kimchi | |
|---|---|---|
| Thiamin | 0.03 MG | 0.01 MG |
| Riboflavin | 0.135 MG | 0.21 MG |
| Niacin | 0.15 MG | 1.1 MG |
| Pantothenic acid | 0.385 MG | ~ |
| Vitamin B6 | 0.058 MG | 0.213 MG |
| Folate | 13 UG | 52 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 294% more calcium than kimchi - kimchi has 33mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Kimchi is a great source of iron and it has 61 times more iron than kefir - kimchi has 2.5mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Kimchi and kefir contain similar amounts of potassium - kimchi has 151mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kimchi has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.137 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, kimchi has more linoleic acid than kefir per 100 grams.
| Kefir | Kimchi | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.104 G |
| Total | 0.044 G | 0.104 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 (%) |
Kimchi 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 kimchi or kefir contain more calories in 100 grams?Kimchi has 70% less calories than kefir - kimchi has 15 calories in 100g and kefir has 43 calories.
Is kimchi or kefir better for protein?
Kefir has 250% more protein than kimchi - kimchi has 1.1g of protein per 100 grams and kefir has 3.8g of protein.
Does kimchi or kefir have more carbohydrates?
By weight, both kimchi and kefir are low in carbohydrates - kimchi has 2.4g of carbs for 100g and kefir has 4.8g of carbohydrates. the carbs in kimchi are made of 60% dietary fiber and 40% sugar, whereas the carbs in kefir comprise of 100% sugar.
Does kimchi or kefir contain more calcium?
Kefir is a rich source of calcium and it has 290% more calcium than kimchi - kimchi has 33mg of calcium in 100 grams and kefir has 130mg of calcium.