Kefir vs. Strawberries
Nutrition comparison of Kefir and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and strawberries:
- Kefir has more riboflavin, pantothenic acid and Vitamin B12, however, strawberry contains more niacin.
- Kefir is an excellent source of Vitamin A and calcium.
- Strawberry has signficantly more dietary fiber than kefir.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and kefir contain similar amounts of calories - strawberry has 32 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to strawberries per calorie. Kefir has a macronutrient ratio of 35:44:21 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Strawberries | |
|---|---|---|
| Protein | 35% | 7% |
| Carbohydrates | 44% | 85% |
| Fat | 21% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and kefir contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in kefir comprise of 100% sugar.
dietary fiber
Strawberry has signficantly more dietary fiber than kefir - strawberry has 2g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Strawberries and kefir contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kefir has 466% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both strawberries and kefir are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and strawberries are low in trans fat - kefir has 0.04g of trans fat per 100 grams and strawberry does not contain significant amounts.
cholesterol
Both kefir and strawberries are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and strawberry does not contain significant amounts.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 293 times more Vitamin C than kefir - strawberry has 58.8mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 170 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than strawberry - kefir has 41iu of Vitamin D per 100 grams and strawberry does not contain significant amounts.
Vitamin E
Strawberries and kefir contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Strawberries and kefir contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Kefir has more riboflavin, pantothenic acid and Vitamin B12, however, strawberry contains more niacin. Both kefir and strawberries contain significant amounts of thiamin, Vitamin B6 and folate.
| Kefir | Strawberries | |
|---|---|---|
| Thiamin | 0.03 MG | 0.024 MG |
| Riboflavin | 0.135 MG | 0.022 MG |
| Niacin | 0.15 MG | 0.386 MG |
| Pantothenic acid | 0.385 MG | 0.125 MG |
| Vitamin B6 | 0.058 MG | 0.047 MG |
| Folate | 13 UG | 24 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 713% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Strawberries and kefir contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Strawberries and kefir contain similar amounts of potassium - strawberry has 153mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.065 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than kefir per 100 grams.
| Kefir | Strawberries | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.09 G |
| Total | 0.044 G | 0.09 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.
Note: The specific food items compared are: Kefir (Kefir, lowfat, plain, LIFEWAY) and Strawberries (Strawberries, raw) .
Kefir g
()
|
Daily Values (%) |
Strawberries 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 strawberries or kefir contain more calories in 100 grams?Strawberries and kefir contain similar amounts of calories - strawberry has 32 calories in 100g and kefir has 43 calories.
Is strawberries or kefir better for protein?
Kefir has 470% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and kefir has 3.8g of protein.
Does strawberries or kefir have more carbohydrates?
By weight, strawberries and kefir contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and kefir has 4.8g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in kefir comprise of 100% sugar.
Does strawberries or kefir contain more calcium?
Kefir is a rich source of calcium and it has 710% more calcium than strawberry - strawberry has 16mg of calcium in 100 grams and kefir has 130mg of calcium.