Greek Yogurt vs. Carrots

Nutrition comparison of Greek Yogurt and Carrots


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus carrots (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and carrots:

  • Carrot has 37.4 times less saturated fat than greek yogurt.
  • Carrot is a great source of dietary fiber.
  • Carrot is an excellent source of Vitamin A and potassium.
  • Greek yogurt has more riboflavin and Vitamin B12, however, carrot contains more niacin and Vitamin B6.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and carrots is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Greek Yogurt src
Image of Carrots src

Calories and Carbs

calories

Carrot has 44% less calories than greek yogurt - carrot has 41 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to carrots per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Carrots
Protein 55% 9%
Carbohydrates 22% 87%
Fat 24% 5%
Alcohol ~ ~

carbohydrates

Carrots and greek yogurt contain similar amounts carbs - carrot has 9.6g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

The carbs in carrots are made of 53% sugar, 31% dietary fiber and 16% starch, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Carrot is a great source of dietary fiber and it has more dietary fiber than greek yogurt - carrot has 2.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Carrots and greek yogurt contain similar amounts of sugar - carrot has 4.7g of sugar per 100 grams and greek yogurt has 3.6g of sugar.



Protein

protein

Greek yogurt is a great source of protein and it has 970% more protein than carrot - carrot has 0.93g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Carrot has 37.4 times less saturated fat than greek yogurt - carrot has 0.03g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and carrots are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and carrot does not contain significant amounts.

cholesterol

Carrot has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and carrot does not contain significant amounts.

Vitamins

Vitamin C

Carrot has 638% more Vitamin C than greek yogurt - carrot has 5.9mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has 828% more Vitamin A than greek yogurt - carrot has 835ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Carrots and greek yogurt contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Carrots and greek yogurt contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Greek yogurt has more riboflavin and Vitamin B12, however, carrot contains more niacin and Vitamin B6. Both greek yogurt and carrots contain significant amounts of thiamin, pantothenic acid and folate.

Greek Yogurt Carrots
Thiamin 0.044 MG 0.066 MG
Riboflavin 0.233 MG 0.058 MG
Niacin 0.197 MG 0.983 MG
Pantothenic acid 0.47 MG 0.273 MG
Vitamin B6 0.055 MG 0.138 MG
Folate 12 UG 19 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 248% more calcium than carrot - carrot has 33mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Carrots and greek yogurt contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Carrot is an excellent source of potassium and it has 127% more potassium than greek yogurt - carrot has 320mg of potassium per 100 grams and greek yogurt has 141mg 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,

Greek Yogurt Carrots
beta-carotene 6 UG 8285 UG
lutein + zeaxanthin 1 UG 256 UG
alpha-carotene ~ 3477 UG
lycopene ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both greek yogurt and carrots contain small amounts of alpha linoleic acid (ALA).

Greek Yogurt Carrots
alpha linoleic acid 0.007 G 0.002 G
Total 0.007 G 0.002 G

omega 6s

Comparing omega-6 fatty acids, both greek yogurt and carrots contain significant amounts of linoleic acid.

Greek Yogurt Carrots
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.1 G
Total 0.067 G 0.1 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Carrots (Carrots, raw) .

Greek Yogurt g

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