Yogurt vs. Carrot Juice
Nutrition comparison of Yogurt and Carrot Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
carrot juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and carrot juice:
- Carrot juice has 76.6 times less saturated fat than yogurt.
- Carrot juice has more thiamin, niacin and Vitamin B6, however, yogurt contains more riboflavin and Vitamin B12.
- Carrot juice is a great source of potassium.
- Carrot juice is an excellent source of Vitamin A.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrot juice has 34% less calories than yogurt - carrot juice has 40 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to carrot juice per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for carrot juice, 9:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Carrot Juice | |
|---|---|---|
| Protein | 22% | 9% |
| Carbohydrates | 30% | 88% |
| Fat | 48% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot juice and yogurt contain similar amounts of carbs - carrot juice has 9.3g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Carrot juice has more dietary fiber than yogurt - carrot juice has 0.8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Carrot juice and yogurt contain similar amounts of sugar - carrot juice has 3.9g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 265% more protein than carrot juice - carrot juice has 0.95g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Carrot juice has 76.6 times less saturated fat than yogurt - carrot juice has 0.03g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Carrot juice has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and carrot juice does not contain significant amounts.
Vitamins
Vitamin C
Carrot juice has 16 times more Vitamin C than yogurt - carrot juice has 8.5mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Carrot juice is an excellent source of Vitamin A and it has 34 times more Vitamin A than yogurt - carrot juice has 956ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and carrot juice contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and carrot juice does not contain significant amounts.
Vitamin E
Carrot juice and yogurt contain similar amounts of Vitamin E - carrot juice has 1.2mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Carrot juice and yogurt contain similar amounts of Vitamin K - carrot juice has 15.5ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Carrot juice has more thiamin, niacin and Vitamin B6, however, yogurt contains more riboflavin and Vitamin B12. Both yogurt and carrot juice contain significant amounts of pantothenic acid and folate.
| Yogurt | Carrot Juice | |
|---|---|---|
| Thiamin | 0.029 MG | 0.092 MG |
| Riboflavin | 0.142 MG | 0.055 MG |
| Niacin | 0.075 MG | 0.386 MG |
| Pantothenic acid | 0.389 MG | 0.228 MG |
| Vitamin B6 | 0.032 MG | 0.217 MG |
| Folate | 7 UG | 4 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 404% more calcium than carrot juice - carrot juice has 24mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Carrot juice has 820% more iron than yogurt - carrot juice has 0.46mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Carrot juice is a great source of potassium and it has 88% more potassium than yogurt - carrot juice has 292mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Yogurt | Carrot Juice | |
|---|---|---|
| beta-carotene | 5 UG | 9303 UG |
| alpha-carotene | ~ | 4342 UG |
| lycopene | ~ | 2 UG |
| lutein + zeaxanthin | ~ | 333 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than carrot juice per 100 grams.
| Yogurt | Carrot Juice | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.009 G |
| Total | 0.027 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and carrot juice contain significant amounts of linoleic acid.
| Yogurt | Carrot Juice | |
|---|---|---|
| linoleic acid | 0.065 G | 0.061 G |
| Total | 0.065 G | 0.061 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: Yogurt (Yogurt, plain, whole milk) and Carrot Juice (Carrot juice, canned) .
Yogurt 245g
(
cup
)
|
Daily Values (%) |
Carrot Juice 236g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 149KCAL 8% |
|
59% | calories | 5% |
|
94KCAL 5% | |
| 11G 5% |
|
5% | carbohydrates | 100% |
|
22G 9% | |
|
|
5% | dietary fiber | >999% |
|
1.9G 8% | ||
| 11G | 20% | sugar | 5% | 9.2G | |||
| 8G 12% |
|
>999% | total fat | 5% |
|
0.35G 1% | |
| 5.1G 29% |
|
>999% | saturated fat | 5% |
|
0.06G 0.4% | |
| 2.2G | >999% | monounsaturated fat | 5% | 0.02G | |||
| 0.23G | 35% | polyunsaturated fat | 5% | 0.17G | |||
| 32MG | >999% | cholesterol | 5% | ||||
| 113MG 8% |
|
5% | sodium | 38% |
|
156MG 10% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 66UG 10% |
|
5% | Vitamin A | >999% |
|
2256UG 322% | |
| 1.2MG 2% |
|
5% | Vitamin C | >999% |
|
20MG 27% | |
| 4.9IU 1% |
|
>999% | Vitamin D | 5% |
|
||
| 296MG 30% |
|
419% | calcium | 5% |
|
57MG 6% | |
| 0.12MG 1% |
|
5% | iron | 816% |
|
1.1MG 6% | |
| 29MG 10% |
|
5% | magnesium | 14% |
|
33MG 11% | |
| 380MG 17% |
|
5% | potassium | 81% |
|
689MG 30% | |
| 0.07MG 7% |
|
5% | thiamin (Vit B1) | 214% |
|
0.22MG 20% | |
| 0.35MG 32% |
|
169% | riboflavin (Vit B2) | 5% |
|
0.13MG 12% | |
| 0.18MG 1% |
|
5% | niacin (Vit B3) | 405% |
|
0.91MG 7% | |
| 0.08MG 6% |
|
5% | Vitamin B6 | 537% |
|
0.51MG 39% | |
| 0.95MG 19% |
|
76% | pantothenic acid (Vit B5) | 5% |
|
0.54MG 11% | |
| 17UG 4% |
|
81% | folate (Vit B9) | 5% |
|
9.4UG 2% | |
| 0.91UG 38% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.15MG 1% |
|
5% | Vitamin E | >999% |
|
2.7MG 18% | |
| 0.49UG 1% |
|
5% | Vitamin K | >999% |
|
37UG 41% | |
| 8.5G 17% |
|
286% | protein | 5% |
|
2.2G 5% | |
| 37MG 9% |
|
61% | choline | 5% |
|
23MG 6% | |
| 0.02MG 2% |
|
5% | copper | 448% |
|
0.11MG 9% | |
| 29UG 1% |
|
>999% | fluoride | 5% |
|
||
| 0.01MG 1% |
|
5% | manganese | >999% |
|
0.31MG 17% | |
| 233MG 33% |
|
135% | phosphorus | 5% |
|
99MG 14% | |
| 5.4UG 10% |
|
286% | selenium | 5% |
|
1.4UG 3% | |
| 1.4MG 18% |
|
233% | zinc | 5% |
|
0.42MG 5% | |
| 215G | 2% | Water | 5% | 210G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does carrot juice or yogurt contain more calories in 100 grams?Carrot juice has 30% less calories than yogurt - carrot juice has 40 calories in 100g and yogurt has 61 calories.
Does carrot juice or yogurt have more carbohydrates?
By weight, carrot juice and yogurt contain similar amounts of carbs - carrot juice has 9.3g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does carrot juice or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 400% more calcium than carrot juice - carrot juice has 24mg of calcium in 100 grams and yogurt has 121mg of calcium.