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.
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.
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, 9:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Carrot Juice | |
|---|---|---|
| Protein | 35% | 9% |
| Carbohydrates | 44% | 88% |
| 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 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 Carrot Juice (Carrot juice, canned) .
Kefir g
()
|
Daily Values (%) |
Carrot Juice 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 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.