Kefir vs. Pork
Nutrition comparison of Kefir and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and pork:
- Kefir has 17.8 times less cholesterol than pork.
- Kefir is an excellent source of Vitamin A and calcium.
- Pork has more thiamin, niacin and Vitamin B6.
- Pork is an excellent source of potassium and protein.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and kefir has 86% less calories than pork - pork has 297 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in carbs, much lighter in fat and similar to pork for protein. Kefir has a macronutrient ratio of 35:44:21 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Pork | |
|---|---|---|
| Protein | 35% | 36% |
| Carbohydrates | 44% | ~ |
| Fat | 21% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both kefir and pork are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than kefir - kefir has 4.6g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 578% more protein than kefir - pork has 25.7g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Pork is high in saturated fat and kefir has 91% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and pork are low in trans fat - kefir has 0.04g of trans fat per 100 grams and pork does not contain significant amounts.
cholesterol
Kefir has 17.8 times less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and kefir has 5mg of cholesterol.
Vitamins
Vitamin C
Pork and kefir contain similar amounts of Vitamin C - pork has 0.7mg 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 84 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has 95% more Vitamin D than pork - pork has 21iu of Vitamin D per 100 grams and kefir has 41iu of Vitamin D.
Vitamin E
Pork and kefir contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Kefir and pork contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin and Vitamin B6. Both kefir and pork contain significant amounts of riboflavin, pantothenic acid, folate and Vitamin B12.
| Kefir | Pork | |
|---|---|---|
| Thiamin | 0.03 MG | 0.706 MG |
| Riboflavin | 0.135 MG | 0.22 MG |
| Niacin | 0.15 MG | 4.206 MG |
| Pantothenic acid | 0.385 MG | 0.52 MG |
| Vitamin B6 | 0.058 MG | 0.391 MG |
| Folate | 13 UG | 6 UG |
| Vitamin B12 | 0.29 UG | 0.54 UG |
Minerals
calcium
Kefir is an excellent source of calcium and it has 491% more calcium than pork - pork has 22mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Pork has 31 times more iron than kefir - pork has 1.3mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Pork is an excellent source of potassium and it has 121% more potassium than kefir - pork has 362mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Pork | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.07 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than kefir per 100 grams.
| Kefir | Pork | |
|---|---|---|
| other omega 6 | 0.002 G | 0.08 G |
| linoleic acid | 0.042 G | 1.64 G |
| Total | 0.044 G | 1.72 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 (%) |
Cooked Pork 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 pork or kefir contain more calories in 100 grams?Pork is high in calories and kefir has 90% less calories than pork - pork has 297 calories in 100g and kefir has 43 calories.
Is pork or kefir better for protein?
Pork is a fantastic source of protein and it has 580% more protein than kefir - pork has 25.7g of protein per 100 grams and kefir has 3.8g of protein.
Does kefir or pork have more carbohydrates?
By weight, both kefir and pork are low in carbohydrates - kefir has 4.8g of carbs for 100g and pork has no carbs..
Does pork or kefir contain more calcium?
Kefir is a rich source of calcium and it has 490% more calcium than pork - pork has 22mg of calcium in 100 grams and kefir has 130mg of calcium.
Does pork or kefir contain more potassium?
Pork is a rich source of potassium and it has 120% more potassium than kefir - pork has 362mg of potassium in 100 grams and kefir has 164mg of potassium.