Kefir vs. Carrot Juice

Nutrition comparison of Kefir and Carrot Juice


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

We compared the nutritional contents of kefir versus carrot juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kefir and carrot juice:

  • Both carrot juice and kefir are high in Vitamin A.
  • Carrot juice has more thiamin, niacin and Vitamin B6, however, kefir contains more riboflavin, folate and Vitamin B12.
  • Carrot juice is a great source of potassium.
  • Kefir is an excellent source of calcium.
Detailed nutritional comparison of kefir and carrot juice 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.


Image of Kefir src
Image of Carrot Juice src

Calories and Carbs

calories

Carrot juice and kefir contain similar amounts of calories - carrot juice has 40 calories per 100 grams and kefir has 43 calories.

For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to carrot juice per calorie. Kefir has a macronutrient ratio of 35:44:21 and for carrot juice, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kefir Carrot Juice
Protein 35% 9%
Carbohydrates 44% 87%
Fat 21% 4%
Alcohol ~ ~

carbohydrates

Carrot juice and kefir contain similar amounts of carbs - carrot juice has 9.3g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.

dietary fiber

Carrot juice has more dietary fiber than kefir - carrot juice has 0.8g of dietary fiber per 100 grams and kefir does not contain significant amounts.

sugar

Carrot juice and kefir contain similar amounts of sugar - carrot juice has 3.9g of sugar per 100 grams and kefir has 4.6g of sugar.

Protein

protein

Kefir has 299% more protein than carrot juice - carrot juice has 0.95g of protein per 100 grams and kefir has 3.8g of protein.

Fat

saturated fat

Both carrot juice and kefir are low in saturated fat - carrot juice has 0.03g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.

trans fat

Both kefir and carrot juice are low in trans fat - kefir has 0.04g of trans fat per 100 grams and carrot juice does not contain significant amounts.

cholesterol

Both kefir and carrot juice are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and carrot juice does not contain significant amounts.

Vitamins

Vitamin C

Carrot juice has 41 times more Vitamin C than kefir - carrot juice has 8.5mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.

Vitamin A

Both carrot juice and kefir are high in Vitamin A. Carrot juice has 459% more Vitamin A than kefir - carrot juice has 956ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.

Vitamin D

Kefir has more Vitamin D than carrot juice - kefir has 41iu of Vitamin D per 100 grams and carrot juice does not contain significant amounts.

Vitamin E

Carrot juice and kefir contain similar amounts of Vitamin E - carrot juice has 1.2mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.

Vitamin K

Carrot juice and kefir contain similar amounts of Vitamin K - carrot juice has 15.5ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.

The B Vitamins

Carrot juice has more thiamin, niacin and Vitamin B6, however, kefir contains more riboflavin, folate and Vitamin B12. Both kefir and carrot juice contain significant amounts of pantothenic acid.

Kefir Carrot Juice
Thiamin 0.03 MG 0.092 MG
Riboflavin 0.135 MG 0.055 MG
Niacin 0.15 MG 0.386 MG
Pantothenic acid 0.385 MG 0.228 MG
Vitamin B6 0.058 MG 0.217 MG
Folate 13 UG 4 UG
Vitamin B12 0.29 UG ~

Minerals

calcium

Kefir is an excellent source of calcium and it has 442% more calcium than carrot juice - carrot juice has 24mg of calcium per 100 grams and kefir has 130mg of calcium.

iron

Carrot juice has 10 times more iron than kefir - carrot juice has 0.46mg of iron per 100 grams and kefir has 0.04mg of iron.

potassium

Carrot juice is a great source of potassium and it has 78% more potassium than kefir - carrot juice has 292mg of potassium per 100 grams and kefir has 164mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both kefir and carrot juice contain small amounts of alpha linoleic acid (ALA).

Kefir Carrot Juice
alpha linoleic acid 0.006 G 0.009 G
DPA 0.001 G ~
Total 0.007 G 0.009 G

omega 6s

Comparing omega-6 fatty acids, both kefir and carrot juice contain significant amounts of linoleic acid.

Kefir Carrot Juice
other omega 6 0.002 G ~
linoleic acid 0.042 G 0.061 G
Total 0.044 G 0.061 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Kefir or Carrot Juice .

Note: The specific food items compared are: Kefir (Kefir, lowfat, plain, LIFEWAY) and Carrot Juice (Carrot juice, canned) .

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FAQ

Does carrot juice or kefir contain more calories in 100 grams?
Carrot juice and kefir contain similar amounts of calories - carrot juice has 40 calories in 100g and kefir has 43 calories.

Is carrot juice or kefir better for protein?
Kefir has 300% more protein than carrot juice - carrot juice has 0.95g of protein per 100 grams and kefir has 3.8g of protein.

Does carrot juice or kefir have more carbohydrates?
By weight, carrot juice and kefir contain similar amounts of carbs - carrot juice has 9.3g of carbs for 100g and kefir has 4.8g of carbohydrates.

Does carrot juice or kefir contain more calcium?
Kefir is a rich source of calcium and it has 440% more calcium than carrot juice - carrot juice has 24mg of calcium in 100 grams and kefir has 130mg of calcium.