Apple vs. Carrot — Health Impact and Nutrition Comparison

Calories

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).

Minerals

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.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Apple

1

100 g 300 g 1 cup slices - 109g1 cup, quartered or chopped - 125g1 NLEA serving - 242g

Carrot

9

100 g 300 g 1 slice - 3g1 strip medium - 4g1 medium - 61g1 cup grated - 110g1 cup strips or slices - 122g1 cup chopped - 128g

Contains less SodiumSodium

-98.6%

Contains more MagnesiumMagnesium	+140%
Contains more CalciumCalcium	+450%
Contains more PotassiumPotassium	+199.1%
Contains more IronIron	+150%
Contains more CopperCopper	+66.7%
Contains more ZincZinc	+500%
Contains more PhosphorusPhosphorus	+218.2%
Contains more ManganeseManganese	+308.6%
Contains more SeleniumSelenium	+∞%

Vitamins

In comparison, carrots have a higher 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.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Apple

0

100 g 300 g 1 cup slices - 109g1 cup, quartered or chopped - 125g1 NLEA serving - 242g

Carrot

11

100 g 300 g 1 slice - 3g1 strip medium - 4g1 medium - 61g1 cup grated - 110g1 cup strips or slices - 122g1 cup chopped - 128g

Contains more Vitamin CVitamin C	+28.3%
Contains more Vitamin AVitamin A	+27733.3%
Contains more Vitamin EVitamin E	+266.7%
Contains more Vitamin B1Vitamin B1	+288.2%
Contains more Vitamin B2Vitamin B2	+123.1%
Contains more Vitamin B3Vitamin B3	+980.2%
Contains more Vitamin B5Vitamin B5	+347.5%
Contains more Vitamin B6Vitamin B6	+236.6%
Contains more Vitamin KVitamin K	+500%
Contains more FolateFolate	+533.3%
Contains more CholineCholine	+158.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Macronutrients

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. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Apple

1

Protein: 0.26 g

Fats: 0.17 g

Carbs: 13.81 g

Water: 85.56 g

Other: 0.2 g

Carrot

4

Protein: 0.93 g

Fats: 0.24 g

Carbs: 9.58 g

Water: 88.29 g

Other: 0.96 g

Contains more CarbsCarbs

+44.2%

Contains more ProteinProtein	+257.7%
Contains more FatsFats	+41.2%
Contains more OtherOther	+380%

~equal in Water ~88.29g

Carbs

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

Carbohydrate type breakdown side-by-side comparison

Apple

2

Starch: 0.05 g

Sucrose: 2.07 g

Glucose: 2.43 g

Fructose: 5.9 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Carrot

2

Starch: 1.43 g

Sucrose: 3.59 g

Glucose: 0.59 g

Fructose: 0.55 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more GlucoseGlucose	+311.9%
Contains more FructoseFructose	+972.7%

Contains more StarchStarch	+2760%
Contains more SucroseSucrose	+73.4%

~equal in Lactose ~0g

~equal in Maltose ~0g

~equal in Galactose ~0g

Fats

Both carrots and apples have a tiny amount of fat: 0.2g.

Cholesterol

Both carrots and apples have no cholesterol.

Glycemic Index

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 foods.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

When it comes to cardiovascular disease (CVD), both apples and carrots can play a beneficial role in prevention and management, though through slightly different mechanisms.

Apples are rich in flavonoids, particularly quercetin, which has been associated with a reduced risk of CVD. Quercetin has anti-inflammatory and antioxidant properties, which can help lower blood pressure and reduce the risk of atherosclerosis (1).

Apples are a great source of fiber, particularly pectin, which has been shown to lower cholesterol levels effectively. High cholesterol is a risk factor for CVD, so consuming apples regularly can contribute to better heart health (2).

The phytochemicals present in apples may also help prevent the oxidation of LDL (“bad” cholesterol), which is a key step in the development of atherosclerosis (1).

Carrots are rich in beta-carotene, a precursor of vitamin A, which has antioxidant properties. Antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation, which are both linked to CVD.

Carrots are also a good source of fiber, which can help lower cholesterol levels and decrease cardiovascular risk (3).

The potassium content in carrots helps regulate blood pressure, thereby reducing the risk of hypertension, a major risk factor for CVD.

In summary, both apples and carrots can be beneficial for cardiovascular health due to their antioxidant, anti-inflammatory, and cholesterol-lowering properties. Including a variety of fruits and vegetables, including apples and carrots, in your diet can contribute to a heart-healthy lifestyle.

Cancer

Several studies suggest that apples may help reduce cancer risk, particularly lung cancer. According to the study (4), 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 (5) 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 falcarinol (FaDOH).

Diabetes

One study (6) 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 (7).

Eye Health

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 (8,9).

Asthma

One study (10), 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 (11).

Allergy

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 (12).

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 (13).