Apple vs. Carrot — Health Impact and Nutrition Comparison
Carrots contain more minerals and vitamins than apples. They have 300 times more Vitamin A, nine times more Vitamin B3, and five times more zinc and calcium. On the other hand, apples are low in saturated fat and sodium.
Table of contents
Apples belong to the Malus genus; there are more than 75.000 cultivars of apples. The tree originated in Central Asia, but nowadays, they are cultivated worldwide.
Carrots are root vegetables that belong to the Daucus genus. Fast-growing carrot cultivars mature 90 days after seeding, whereas slower-maturing cultivars take 120 days.
Usually, apples are eaten raw. Apple is used in various desserts, including apple pie and apple crisps, apple butter, and apple jelly. Apple juice, candy apples, and toffee apples are among the most popular products.
Carrots can also be eaten raw; they can be baked, sautéed, pickled, glazed, and served with meats, meatloaf, or curries.
We compared the nutritional profile of 100g servings of apples and carrots. To understand the difference between them, look at our nutrition infographic below.
Both carrots and apples are considered low-calorie foods. They have almost similar amounts of calories. Nevertheless, apples have a bit higher calories than carrots. Apple has 52 calories per 100g (65 calories per serving), and carrots have 41 calories per 100g (25 calories per serving).
Carrot is relatively richer in minerals than an apple. The amount of calcium and zinc in carrots is five times higher than in apples.
Carrots contain more iron, magnesium, potassium, phosphorus, and copper than apples. On the other hand, an apple contains less sodium than carrots.
In comparison, carrots have high vitamin content than apples.
Carrot provides 300 times higher Vitamin A than apples. Carrots fall in the range of the top 9% of foods as a source of Vitamin A.
One serving of carrots will fully cover your daily need for Vitamin A. This vegetable also has nine times more Vitamin B3 and more Vitamin E, Vitamin B5, Vitamin C, Vitamin B1, Vitamin B2, Vitamin B6, folate, and Vitamin K.
Looking at the chart below, it is clear that both apples and carrots are rich in water. Nevertheless, apples are slightly higher in carbohydrates than carrots. Please, go to the following paragraphs for more detailed information.
Apples contain more carbs than carrots. They have 13.81g per 100g, whereas carrots have 9.58g per 100g. The central part of apples' carbs is net carbs: 11.41 g. These are the carbs needed for energy production. Apples are significantly richer in monosaccharides - glucose and fructose, while carrots contain more starch and sucrose.
However, carrots have a little more fiber. They fall in the range of the top 28% of foods as a source of fiber.
Carbohydrate type comparison
Both carrots and apples have a tiny amount of fat: 0.2g.
Both carrots and apples have no cholesterol.
According to the International Tables of Glycemic Index, the glycemic index of fruits and vegetables differs depending on the country they were grown in. However, an apple's glycemic index is calculated at 36, while the glycemic index of a carrot is calculated at 39. Both are considered low-GI food.
Apples may help to improve vascular function, blood pressure, lipids, and inflammation. Apples' cardioprotective properties are associated with their high polyphenol content .
Carrots are rich in fiber and Vitamin C.
One study  shows that carrots' soluble fiber may help to lower blood cholesterol levels.
Several studies indicate that vegetables high in Vitamin C can help prevent heart disease. Vitamin C supplements can help lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol .
Several studies suggest that apples may help reduce cancer risk, particularly lung cancer. According to the study , apple consumption has been linked to a lower risk of lung cancer in both men and women. All ethnic groups have a lower risk of lung cancer.
Several meta-analysis studies  on carrot consumption have found that carrots play an essential role in protecting against various types of cancer. Carrots may have cancer-preventive properties due to bioactive polyacetylene oxylipins falcarinol (FaOH) and falcarindiol (FaDOH).
One study  discovered that eating an apple before a high glycemic index food, such as rice, significantly reduces the meal's glycemic response without affecting satiety levels. This effect gives apples the metabolic potential to lower glycemic excursions and the risk of type 2 diabetes and its associated complications. Apple consumption has been linked to a 17% reduction in the risk of developing type 2 diabetes. A weekly serving of apples is associated with a 3% reduction in diabetes risk .
Individuals with low Vitamin A levels are more likely to suffer from night blindness, which can be alleviated by eating carrots or other foods high in vitamin A or carotenoids. Carrots contain beta-carotene, which the body converts to Vitamin A, an essential nutrient for eye health. Cataracts and macular degeneration, the world's leading cause of blindness, can be prevented by Vitamin A  .
One study , which included 600 people with asthma and 900 people without asthma, found that eating at least two apples per week was positively associated with asthma.
Another study found that apples are high in antioxidants, which may help protect the lungs from oxidative damage.
In general, the flavonoids found in apples help reduce the risk of asthma.
Boost Immune System
Carrots are high in Vitamin C, a natural immune system booster. Beta-carotene also aids in the production of Vitamin A in the body, which is essential for bolstering your body's immune system, particularly during cold and flu season. Vitamin A helps our bodies respond to intruders and regenerate new cells .
DOWNSIDES AND RISKS
There are no reports of any allergic reactions to apples. In rare cases, allergies to apples may have those who are also allergic to all fruits belonging to the Rosaceae family .
Carrot allergy is an example of cross-reactivity in which proteins in certain fruits and vegetables cause an allergic reaction due to their similarity to proteins found in certain types of pollen. You may react to carrots if you are allergic to birch pollen or mugwort pollen .
Fat Type Comparison
Comparison summary table
|Lower in Sugar|
|Lower in price|
|Rich in minerals|
|Rich in vitamins|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||3µg||835µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
- Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.