Yogurt vs. Carrots
Nutrition comparison of Yogurt and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and carrots:
- Carrot has 64.5 times less saturated fat than yogurt.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A and potassium.
- Yogurt has more riboflavin and Vitamin B12, however, carrot contains more niacin, Vitamin B6 and folate.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrot has 33% less calories than yogurt - carrot has 41 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 carrots per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Carrots | |
|---|---|---|
| Protein | 22% | 9% |
| Carbohydrates | 30% | 87% |
| Fat | 48% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrots and yogurt contain similar amounts of carbs - carrot has 9.6g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in carrots are made of 53% sugar, 31% dietary fiber and 16% starch, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Carrot is a great source of dietary fiber and it has more dietary fiber than yogurt - carrot has 2.8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Carrots and yogurt contain similar amounts of sugar - carrot has 4.7g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 273% more protein than carrot - carrot has 0.93g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Carrot has 64.5 times less saturated fat than yogurt - carrot has 0.03g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Carrot has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and carrot does not contain significant amounts.
Vitamins
Vitamin C
Carrot has 10 times more Vitamin C than yogurt - carrot has 5.9mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 29 times more Vitamin A than yogurt - carrot has 835ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and carrots contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and carrot does not contain significant amounts.
Vitamin E
Carrots and yogurt contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Carrots and yogurt contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin and Vitamin B12, however, carrot contains more niacin, Vitamin B6 and folate. Both yogurt and carrots contain significant amounts of thiamin and pantothenic acid.
| Yogurt | Carrots | |
|---|---|---|
| Thiamin | 0.029 MG | 0.066 MG |
| Riboflavin | 0.142 MG | 0.058 MG |
| Niacin | 0.075 MG | 0.983 MG |
| Pantothenic acid | 0.389 MG | 0.273 MG |
| Vitamin B6 | 0.032 MG | 0.138 MG |
| Folate | 7 UG | 19 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 267% more calcium than carrot - carrot has 33mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Carrots and yogurt contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Carrot is an excellent source of potassium and it has 106% more potassium than yogurt - carrot has 320mg 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 | Carrots | |
|---|---|---|
| beta-carotene | 5 UG | 8285 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 256 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Yogurt | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.002 G |
| Total | 0.027 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and carrots contain significant amounts of linoleic acid.
| Yogurt | Carrots | |
|---|---|---|
| linoleic acid | 0.065 G | 0.1 G |
| Total | 0.065 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.
Yogurt g
()
|
Daily Values (%) |
Carrots 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 carrots or yogurt contain more calories in 100 grams?Carrot has 30% less calories than yogurt - carrot has 41 calories in 100g and yogurt has 61 calories.
Does carrots or yogurt have more carbohydrates?
By weight, carrots and yogurt contain similar amounts of carbs - carrot has 9.6g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in carrots are made of 50% sugar, 30% dietary fiber and 20% starch, whereas the carbs in yogurt comprise of 100% sugar.
Does carrots or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 270% more calcium than carrot - carrot has 33mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does carrots or yogurt contain more potassium?
Carrot is a rich source of potassium and it has 110% more potassium than yogurt - carrot has 320mg of potassium in 100 grams and yogurt has 155mg of potassium.