Oatmeal vs. Kefir
Nutrition comparison of Oatmeal and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and kefir:
- Both kefir and oatmeal are high in calcium.
- Kefir is an excellent source of Vitamin A.
- Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more pantothenic acid and Vitamin B12.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and kefir has 88% less calories than oatmeal - kefir has 43 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and lighter in fat compared to kefir per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Kefir | |
|---|---|---|
| Protein | 17% | 35% |
| Carbohydrates | 69% | 44% |
| Fat | 15% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and kefir has 93% less carbohydrates than oatmeal - kefir has 4.8g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than kefir - oatmeal has 9.8g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir and oatmeal contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 322% more protein than kefir - kefir has 3.8g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Kefir and oatmeal contain similar amounts of saturated fat - kefir has 0.66g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both kefir and oatmeal are low in trans fat - kefir has 0.04g of trans fat per 100 grams and oatmeal does not contain significant amounts.
cholesterol
Both kefir and oatmeal are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin C
Kefir and oatmeal contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than oatmeal - kefir has 171ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than oatmeal - kefir has 41iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Kefir and oatmeal contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Kefir and oatmeal contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more pantothenic acid and Vitamin B12. Both oatmeal and kefir contain significant amounts of riboflavin.
| Oatmeal | Kefir | |
|---|---|---|
| Thiamin | 0.73 MG | 0.03 MG |
| Riboflavin | 0.14 MG | 0.135 MG |
| Niacin | 0.78 MG | 0.15 MG |
| Pantothenic acid | ~ | 0.385 MG |
| Vitamin B6 | 0.12 MG | 0.058 MG |
| Folate | 32 UG | 13 UG |
| Vitamin B12 | ~ | 0.29 UG |
Minerals
calcium
Both kefir and oatmeal are high in calcium. Kefir has 150% more calcium than oatmeal - kefir has 130mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 104 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 113% more potassium than kefir - kefir has 164mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal g
()
|
Daily Values (%) |
Kefir 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and kefir has 90% less calories than oatmeal - kefir has 43 calories in 100g and oatmeal has 367 calories.
Is kefir or oatmeal better for protein?
Oatmeal is a fantastic source of protein and it has 320% more protein than kefir - kefir has 3.8g of protein per 100 grams and oatmeal has 16g of protein.
Does kefir or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and kefir has 90% fewer carbohydrates than oatmeal - kefir has 4.8g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does kefir or oatmeal contain more calcium?
Both kefir and oatmeal are high in calcium. Kefir has 150% more calcium than oatmeal - kefir has 130mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does kefir or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 104 times more iron than kefir - kefir has 0.04mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does kefir or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 110% more potassium than kefir - kefir has 164mg of potassium in 100 grams and oatmeal has 350mg of potassium.