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 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, 8:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Yogurt | Carrots | |
---|---|---|
Protein | 22% | 8% |
Carbohydrates | 30% | 88% |
Fat | 48% | 4% |
Alcohol | ~ | ~ |
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.
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.
Carrots and yogurt contain similar amounts of sugar - carrot has 4.7g of sugar per 100 grams and yogurt has 4.7g of sugar.
Yogurt has 273% more protein than carrot - carrot has 0.93g of protein per 100 grams and yogurt has 3.5g of protein.
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.
Carrot has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and carrot does not contain significant amounts.
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.
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.
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.
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.
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.
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 | ~ |
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.
Carrots and yogurt contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and yogurt has 0.05mg of iron.
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.
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 |
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 |
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 |
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 Yogurt or Carrots .
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 | |||