Kefir vs. Carrots
Nutrition comparison of Kefir and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and carrots:
- Both carrots and kefir are high in Vitamin A.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of potassium.
- Kefir has more riboflavin and Vitamin B12, however, carrot contains more niacin and Vitamin B6.
- Kefir is an excellent source of calcium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrots and kefir contain similar amounts of calories - carrot has 41 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 carrots per calorie. Kefir has a macronutrient ratio of 35:44:21 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Carrots | |
|---|---|---|
| Protein | 35% | 9% |
| Carbohydrates | 44% | 87% |
| Fat | 21% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrots and kefir contain similar amounts of carbs - carrot has 9.6g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
The carbs in carrots are made of 53% sugar, 31% dietary fiber and 16% starch, whereas the carbs in kefir comprise of 100% sugar.
dietary fiber
Carrot is a great source of dietary fiber and it has more dietary fiber than kefir - carrot has 2.8g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Carrots and kefir contain similar amounts of sugar - carrot has 4.7g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kefir has 308% more protein than carrot - carrot has 0.93g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both carrots and kefir are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and carrots are low in trans fat - kefir has 0.04g of trans fat per 100 grams and carrot does not contain significant amounts.
cholesterol
Both kefir and carrots are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and carrot does not contain significant amounts.
Vitamins
Vitamin C
Carrot has 28 times more Vitamin C than kefir - carrot has 5.9mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Both carrots and kefir are high in Vitamin A. Carrot has 388% more Vitamin A than kefir - carrot has 835ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than carrot - kefir has 41iu of Vitamin D per 100 grams and carrot does not contain significant amounts.
Vitamin E
Carrots and kefir contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Carrots and kefir contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Kefir has more riboflavin and Vitamin B12, however, carrot contains more niacin and Vitamin B6. Both kefir and carrots contain significant amounts of thiamin, pantothenic acid and folate.
| Kefir | Carrots | |
|---|---|---|
| Thiamin | 0.03 MG | 0.066 MG |
| Riboflavin | 0.135 MG | 0.058 MG |
| Niacin | 0.15 MG | 0.983 MG |
| Pantothenic acid | 0.385 MG | 0.273 MG |
| Vitamin B6 | 0.058 MG | 0.138 MG |
| Folate | 13 UG | 19 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 294% more calcium than carrot - carrot has 33mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Carrots and kefir contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Carrot is an excellent source of potassium and it has 95% more potassium than kefir - carrot has 320mg 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 carrots contain small amounts of alpha linoleic acid (ALA).
| Kefir | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.002 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than kefir per 100 grams.
| Kefir | Carrots | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.1 G |
| Total | 0.044 G | 0.1 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.
Kefir 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 | |||
FAQ
Does carrots or kefir contain more calories in 100 grams?Carrots and kefir contain similar amounts of calories - carrot has 41 calories in 100g and kefir has 43 calories.
Is carrots or kefir better for protein?
Kefir has 310% more protein than carrot - carrot has 0.93g of protein per 100 grams and kefir has 3.8g of protein.
Does carrots or kefir have more carbohydrates?
By weight, carrots and kefir contain similar amounts of carbs - carrot has 9.6g of carbs for 100g and kefir has 4.8g of carbohydrates. the carbs in carrots are made of 50% sugar, 30% dietary fiber and 20% starch, whereas the carbs in kefir comprise of 100% sugar.
Does carrots or kefir contain more calcium?
Kefir is a rich source of calcium and it has 290% more calcium than carrot - carrot has 33mg of calcium in 100 grams and kefir has 130mg of calcium.
Does carrots or kefir contain more potassium?
Carrot is a rich source of potassium and it has 100% more potassium than kefir - carrot has 320mg of potassium in 100 grams and kefir has 164mg of potassium.