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.
Detailed nutritional comparison of kefir and kimchi 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.


Image of Kefir src
Image of Kimchi src

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 similar to kimchi for fat. Kefir has a macronutrient ratio of 35:44:21 and for kimchi, 24:52:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kefir Kimchi
Protein 35% 24%
Carbohydrates 44% 52%
Fat 21% 24%
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 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 Kefir or Kimchi .

Note: The specific food items compared are: Kefir (Kefir, lowfat, plain, LIFEWAY) and Kimchi (Cabbage, kimchi) .

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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.

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