Kefir vs. Orange Juice
Nutrition comparison of Kefir and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and orange juice:
- Kefir is an excellent source of Vitamin A and calcium.
- Orange juice has more thiamin, niacin and folate, however, kefir contains more riboflavin and Vitamin B12.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and kefir contain similar amounts of calories - orange juice has 45 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 orange juice per calorie. Kefir has a macronutrient ratio of 35:44:21 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Orange Juice | |
|---|---|---|
| Protein | 35% | 6% |
| Carbohydrates | 44% | 90% |
| Fat | 21% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and kefir contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than kefir - orange juice has 0.2g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Orange juice and kefir contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kefir has 441% more protein than orange juice - orange juice has 0.7g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both orange juice and kefir are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and orange juice are low in trans fat - kefir has 0.04g of trans fat per 100 grams and orange juice does not contain significant amounts.
cholesterol
Both kefir and orange juice are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and orange juice does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 249 times more Vitamin C than kefir - orange juice has 50mg 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 16 times more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than orange juice - kefir has 41iu of Vitamin D per 100 grams and orange juice does not contain significant amounts.
Vitamin E
Orange juice and kefir contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Orange juice and kefir contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin, niacin and folate, however, kefir contains more riboflavin and Vitamin B12. Both kefir and orange juice contain significant amounts of pantothenic acid and Vitamin B6.
| Kefir | Orange Juice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.09 MG |
| Riboflavin | 0.135 MG | 0.03 MG |
| Niacin | 0.15 MG | 0.4 MG |
| Pantothenic acid | 0.385 MG | 0.19 MG |
| Vitamin B6 | 0.058 MG | 0.04 MG |
| Folate | 13 UG | 30 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 10 times more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Orange juice and kefir contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Orange juice and kefir contain similar amounts of potassium - orange juice has 200mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kefir and orange juice contain significant amounts of alpha linoleic acid (ALA).
| Kefir | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.011 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and orange juice contain small amounts of linoleic acid.
| Kefir | Orange Juice | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.029 G |
| Total | 0.044 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Kefir g
()
|
Daily Values (%) |
Orange Juice 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 orange juice or kefir contain more calories in 100 grams?Orange juice and kefir contain similar amounts of calories - orange juice has 45 calories in 100g and kefir has 43 calories.
Is orange juice or kefir better for protein?
Kefir has 440% more protein than orange juice - orange juice has 0.7g of protein per 100 grams and kefir has 3.8g of protein.
Does orange juice or kefir have more carbohydrates?
By weight, orange juice and kefir contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does orange juice or kefir contain more calcium?
Kefir is a rich source of calcium and it has 10 times more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and kefir has 130mg of calcium.