Greek Yogurt vs. Carrot Juice

Nutrition comparison of Greek 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 greek yogurt versus carrot juice (100g each) below using 2020 USDA and NIH data[1].

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

  • Carrot juice has 44.5 times less saturated fat than greek yogurt.
  • Carrot juice is a great source of potassium.
  • Carrot juice is an excellent source of Vitamin A.
  • Greek yogurt has more riboflavin, folate and Vitamin B12, however, carrot juice 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 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Carrot Juice src

Calories and Carbs

calories

Carrot juice has 45% less calories than greek yogurt - carrot juice has 40 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 carrot juice per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for carrot juice, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Carrot Juice
Protein 55% 9%
Carbohydrates 22% 87%
Fat 24% 4%
Alcohol ~ ~

carbohydrates

Carrot juice and greek yogurt contain similar amounts of carbs - carrot juice has 9.3g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

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

sugar

Carrot juice and greek yogurt contain similar amounts of sugar - carrot juice has 3.9g 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 947% more protein than carrot juice - carrot juice has 0.95g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Carrot juice has 44.5 times less saturated fat than greek yogurt - carrot juice has 0.03g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Carrot juice has 963% more Vitamin C than greek yogurt - carrot juice has 8.5mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Carrot juice is an excellent source of Vitamin A and it has 962% more Vitamin A than greek yogurt - carrot juice has 956ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Carrot juice and greek yogurt contain similar amounts of Vitamin E - carrot juice has 1.2mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Carrot juice and greek yogurt contain similar amounts of Vitamin K - carrot juice has 15.5ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Carrot Juice
Thiamin 0.044 MG 0.092 MG
Riboflavin 0.233 MG 0.055 MG
Niacin 0.197 MG 0.386 MG
Pantothenic acid 0.47 MG 0.228 MG
Vitamin B6 0.055 MG 0.217 MG
Folate 12 UG 4 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 379% more calcium than carrot juice - carrot juice has 24mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

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

potassium

Carrot juice is a great source of potassium and it has 107% more potassium than greek yogurt - carrot juice has 292mg 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 Carrot Juice
beta-carotene 6 UG 9303 UG
lutein + zeaxanthin 1 UG 333 UG
alpha-carotene ~ 4342 UG
lycopene ~ 2 UG

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Carrot Juice
alpha linoleic acid 0.007 G 0.009 G
Total 0.007 G 0.009 G

omega 6s

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

Greek Yogurt Carrot Juice
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.061 G
Total 0.067 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 Greek Yogurt or Carrot Juice .

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

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FAQ

Does carrot juice or greek yogurt contain more calories in 100 grams?
Carrot juice has 50% less calories than greek yogurt - carrot juice has 40 calories in 100g and greek yogurt has 73 calories.

Is carrot juice or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 950% more protein than carrot juice - carrot juice has 0.95g of protein per 100 grams and greek yogurt has 10g of protein.

Does carrot juice or greek yogurt have more carbohydrates?
By weight, carrot juice and greek yogurt contain similar amounts of carbs - carrot juice has 9.3g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does carrot juice or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 380% more calcium than carrot juice - carrot juice has 24mg of calcium in 100 grams and greek yogurt has 115mg of calcium.