Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
baby carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and baby carrots:
Baby carrots and kefir contain similar amounts of calories - baby carrot has 35 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and much heavier in fat compared to baby carrots per calorie. Kefir has a macronutrient ratio of 35:44:21 and for baby carrots, 8:92:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Kefir | Baby Carrots | |
---|---|---|
Protein | 35% | 8% |
Carbohydrates | 44% | 92% |
Fat | 21% | ~ |
Alcohol | ~ | ~ |
Baby carrots and kefir contain similar amounts of carbs - baby carrot has 8.2g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
The carbs in baby carrots are made of 62% sugar and 38% dietary fiber, whereas the carbs in kefir comprise of 100% sugar.
Baby carrot is a great source of dietary fiber and it has more dietary fiber than kefir - baby carrot has 2.9g of dietary fiber per 100 grams and kefir does not contain significant amounts.
Baby carrots and kefir contain similar amounts of sugar - baby carrot has 4.8g of sugar per 100 grams and kefir has 4.6g of sugar.
Kefir has 492% more protein than baby carrot - baby carrot has 0.64g of protein per 100 grams and kefir has 3.8g of protein.
Both baby carrots and kefir are low in saturated fat - baby carrot has 0.02g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
Both kefir and baby carrots are low in trans fat - kefir has 0.04g of trans fat per 100 grams and baby carrot does not contain significant amounts.
Both kefir and baby carrots are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and baby carrot does not contain significant amounts.
Baby carrot has 12 times more Vitamin C than kefir - baby carrot has 2.6mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Both baby carrots and kefir are high in Vitamin A. Baby carrot has 304% more Vitamin A than kefir - baby carrot has 690ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Kefir has more Vitamin D than baby carrot - kefir has 41iu of Vitamin D per 100 grams and baby carrot does not contain significant amounts.
Kefir and baby carrots contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Baby carrots and kefir contain similar amounts of Vitamin K - baby carrot has 9.4ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
Kefir has more riboflavin and Vitamin B12, however, baby carrot contains more niacin and folate. Both kefir and baby carrots contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
Kefir | Baby Carrots | |
---|---|---|
Thiamin | 0.03 MG | 0.03 MG |
Riboflavin | 0.135 MG | 0.036 MG |
Niacin | 0.15 MG | 0.556 MG |
Pantothenic acid | 0.385 MG | 0.401 MG |
Vitamin B6 | 0.058 MG | 0.105 MG |
Folate | 13 UG | 27 UG |
Vitamin B12 | 0.29 UG | ~ |
Kefir is an excellent source of calcium and it has 306% more calcium than baby carrot - baby carrot has 32mg of calcium per 100 grams and kefir has 130mg of calcium.
Baby carrot has 21 times more iron than kefir - baby carrot has 0.89mg of iron per 100 grams and kefir has 0.04mg of iron.
Baby carrot is a great source of potassium and it has 45% more potassium than kefir - baby carrot has 237mg of potassium per 100 grams and kefir has 164mg of potassium.
For omega-3 fatty acids, both kefir and baby carrots contain small amounts of alpha linoleic acid (ALA).
Kefir | Baby Carrots | |
---|---|---|
alpha linoleic acid | 0.006 G | 0.008 G |
DPA | 0.001 G | ~ |
Total | 0.007 G | 0.008 G |
Comparing omega-6 fatty acids, both kefir and baby carrots contain significant amounts of linoleic acid.
Kefir | Baby Carrots | |
---|---|---|
other omega 6 | 0.002 G | ~ |
linoleic acid | 0.042 G | 0.057 G |
Total | 0.044 G | 0.057 G |
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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Baby Carrots (Carrots, baby, raw) .
Kefir g
()
|
Daily Values (%) |
Baby 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 % |
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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 | |||