Kefir vs. Beech Mushroom
Nutrition comparison of Kefir and Beech Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
beech mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and beech mushroom:
- Beech mushroom has more thiamin and niacin, however, kefir contains more Vitamin B12.
- Beech mushroom is an excellent source of Vitamin D and potassium.
- Kefir is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Beech Mushroom (Mushrooms, beech, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kefir and beech mushroom contain similar amounts of calories - kefir has 43 calories per 100 grams and beech mushroom has 35 calories.
For macronutrient ratios, kefir is heavier in protein, much lighter in carbs and heavier in fat compared to beech mushroom per calorie. Kefir has a macronutrient ratio of 35:44:21 and for beech mushroom, 25:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Beech Mushroom | |
|---|---|---|
| Protein | 35% | 25% |
| Carbohydrates | 44% | 72% |
| Fat | 21% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir and beech mushroom contain similar amounts of carbs - kefir has 4.8g of total carbs per 100 grams and beech mushroom has 6g of carbohydrates.
dietary fiber
Beech mushroom and kefir contain similar amounts of dietary fiber - beech mushroom has 0.1g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Beech mushroom has less sugar than kefir - kefir has 4.6g of sugar per 100 grams and beech mushroom does not contain significant amounts.
Protein
protein
Kefir has 90% more protein than beech mushroom - kefir has 3.8g of protein per 100 grams and beech mushroom has 2g of protein.
Fat
saturated fat
Both kefir and beech mushroom are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and beech mushroom has 0.01g of saturated fat.
trans fat
Both kefir and beech mushroom are low in trans fat - kefir has 0.04g of trans fat per 100 grams and beech mushroom does not contain significant amounts.
cholesterol
Both kefir and beech mushroom are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and beech mushroom does not contain significant amounts.
Vitamins
Vitamin C
Kefir and beech mushroom contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and beech mushroom does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than beech mushroom - kefir has 171ug of Vitamin A per 100 grams and beech mushroom does not contain significant amounts.
Vitamin D
Beech mushroom is an excellent source of Vitamin D and it has 217% more Vitamin D than kefir - kefir has 41iu of Vitamin D per 100 grams and beech mushroom has 130iu of Vitamin D.
Vitamin E
Kefir and beech mushroom contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and beech mushroom does not contain significant amounts.
Vitamin K
Kefir and beech mushroom contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and beech mushroom does not contain significant amounts.
The B Vitamins
Beech mushroom has more thiamin and niacin, however, kefir contains more Vitamin B12. Both kefir and beech mushroom contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Kefir | Beech Mushroom | |
|---|---|---|
| Thiamin | 0.03 MG | 0.12 MG |
| Riboflavin | 0.135 MG | 0.17 MG |
| Niacin | 0.15 MG | 0.671 MG |
| Pantothenic acid | 0.385 MG | 0.67 MG |
| Vitamin B6 | 0.058 MG | 0.104 MG |
| Folate | 13 UG | 9.1 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 42 times more calcium than beech mushroom - kefir has 130mg of calcium per 100 grams and beech mushroom has 3mg of calcium.
iron
Kefir and beech mushroom contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and beech mushroom has 0.2mg of iron.
potassium
Beech mushroom is an excellent source of potassium and it has 146% more potassium than kefir - kefir has 164mg of potassium per 100 grams and beech mushroom has 404mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, beech mushroom has more linoleic acid than kefir per 100 grams.
| Kefir | Beech Mushroom | |
|---|---|---|
| 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 Beech Mushroom (Mushrooms, beech, raw) .
Kefir g
()
|
Daily Values (%) |
Beech Mushroom g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 beech mushroom contain more calories in 100 grams?Kefir and beech mushroom contain similar amounts of calories - kefir has 43 calories in 100g and beech mushroom has 35 calories.
Is kefir or beech mushroom better for protein?
Kefir has 90% more protein than beech mushroom - kefir has 3.8g of protein per 100 grams and beech mushroom has 2g of protein.
Does kefir or beech mushroom have more carbohydrates?
By weight, kefir and beech mushroom contain similar amounts of carbs - kefir has 4.8g of carbs for 100g and beech mushroom has 6g of carbohydrates.
Does kefir or beech mushroom contain more calcium?
Kefir is a rich source of calcium and it has 42 times more calcium than beech mushroom - kefir has 130mg of calcium in 100 grams and beech mushroom has 3mg of calcium.
Does kefir or beech mushroom contain more potassium?
Beech mushroom is a rich source of potassium and it has 150% more potassium than kefir - kefir has 164mg of potassium in 100 grams and beech mushroom has 404mg of potassium.