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Broccoli vs. Carrot — Health Impact and Nutrition Comparison

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Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on October 19, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Broccoli
vs
Carrot

Summary

Carrots are higher in vitamin A RAE than broccoli, with a substantial 27 times higher vitamin A RAE content. Carrots contain 835µg of Vitamin A RAE, while broccoli has a lower amount at 31µg. Broccoli, conversely, is better at supplying vitamin Cvitamin K, folatevitamin B5, and iron than carrots. Specifically, the daily vitamin C intake from broccoli can be 93% higher than that from carrots, making it an excellent choice for boosting this essential nutrient. Additionally, broccoli is lower in sugar than carrots, making it a favorable option for those looking to manage their sugar intake. 

Broccoli provides more calcium (47 mg), iron (0.73 mg), magnesium (21 mg), phosphorus (66 mg), zinc (0.41 mg), copper (0.049 mg), manganese (0.21 mg), and selenium (2.5 mg).

Introduction

We'll discuss the differences and similarities between carrots and broccoli, emphasizing their nutritional value and overall health benefits.

Classification

 Broccoli, scientifically known as Brassica oleracea Italica, is a member of the Brassica genus within the Brassicaceae family. It belongs to the Italica cultivar and shares a close kinship with other cruciferous vegetables like cabbage, kale, and Brussels sprouts. On the other hand, carrots belong to the Daucus genus and are renowned root vegetables. Carrots display variability in their growth patterns, with fast-growing cultivars maturing in 90 days, while slower-maturing varieties take up to 120 days to develop fully.

Appearance

The apparent difference between broccoli and carrots is their colorshape, and edible parts. Broccoli is predominantly characterized by its vibrant green color and distinctive tree-like appearance, consisting of a cluster of tightly packed florets atop a sturdy stem, and carrots present a diverse spectrum of colors, ranging from purple and red to whiteyellow, and most commonly, orange. Their shape is elongated and cylindrical, tapering to a point at one end. Another difference is the edible part of the vegetables: in carrots, it is the root, whereas the edible part of broccoli is the flower bud․

Taste and Use

Broccoli is commonly steamedboiledroasted, or even enjoyed in its raw form. In contrast, carrots can be enjoyed in their naturalraw state or subjected to various cooking techniques, including bakingpickling, and glazing. Yellow carrots, mainly, deliver a unique sensory experience with a slight crunch and a delightful fruity aftertaste when consumed raw, while broccoli is usually mildly bitter. However, research shows that the perception of a bitter taste in broccoli varies from person to person, depending on genetics and other factors (1)

Nutrition

Like all other cruciferous veggies, carrots and broccoli are filled with vital nutrients. Here, we'll compare the nutritional content of each vegetable.

Macronutrients and Calories

Both vegetables are nearly equal in water content, with broccoli at 89.3% and carrots at 88.29%. Additionally, they are similar in their "other" macronutrient content, with broccoli at 0.87g and carrots at 0.96g. Broccoli contains more protein, with 2.82g, whereas carrots have only 0.93g.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +203.2%
Contains more Fats +54.2%
Contains more Carbs +44.3%
Contains more Other +10.3%
Equal in Water - 88.29
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +203.2%
Contains more Fats +54.2%
Contains more Carbs +44.3%
Contains more Other +10.3%
Equal in Water - 88.29

Calories

Carrots contain slightly more calories than broccoli. For a calorie-conscious choice, broccoli has a lower calorie count at 34 kcal, while carrots have slightly more at 41 kcal per serving.

Fats

Carrots and broccoli contain less than 0.5 grams of fat per 100 grams.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +207.9%
Equal in Saturated Fat - 0.037
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +207.9%
Equal in Saturated Fat - 0.037

Carbohydrates

Broccoli has fewer net carbohydrates and a lower sugar content. Broccoli contains 4.04 g net carbs0.68 g fructose, and 1.7 g sugar, which are lower than the corresponding values for carrots, which have 6.78 g net carbs0.55 g fructose, and 4.74 g sugar.  Carrots contain starch and a higher amount of sucrose than broccoli. While carrots have more glucose, broccoli contains more fructose. Both vegetables are free of lactose, maltose, and galactose. Broccoli, with its lower sugar content and absence of starch, may be a preferred choice for those looking to manage carbohydrate consumption.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Fructose +23.6%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +3490%
Contains more Glucose +20.4%
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
23% 58% 10% 9%
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 Fructose +23.6%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +3490%
Contains more Glucose +20.4%

Fiber 

Both contain about the same amount of fiber, with carrots having 2.8 grams of fiber and broccoli having 2.6 grams.

Vitamins

Broccoli is particularly rich in several vitamins. 

Broccoli provides substantially more vitamin C (89.2mg) than carrots (5.9mg). It also contains significantly higher levels of vitamin K (101.6µg) and folate (63µg) than carrots (13.2µg and 19µg, respectively). 

Additionally, broccoli has higher amounts of vitamin B2 (0.117mg), vitamin B5 (0.573mg), vitamin B6 (0.175mg), and vitamin E (0.78mg) compared to carrots (0.058mg, 0.273mg, 0.138mg, and 0.66mg, respectively).

However, carrots excel at providing vitamin A, particularly in the form of vitamin A RAE (retinol activity equivalent). Carrots contain a substantial 835µg of vitamin A RAE, while broccoli has a lower amount at 31µg. Similarly, carrots are richer in vitamin A, with 16,706 IU, while broccoli has 623 IU

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.
:
2
Carrot
Contains more Vitamin E +18.2%
Contains more Vitamin C +1411.9%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B5 +109.9%
Contains more Vitamin B6 +26.8%
Contains more Folate +231.6%
Contains more Vitamin K +669.7%
Contains more Vitamin A +2581.5%
Contains more Vitamin B3 +53.8%
Equal in Vitamin B1 - 0.066
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin E +18.2%
Contains more Vitamin C +1411.9%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B5 +109.9%
Contains more Vitamin B6 +26.8%
Contains more Folate +231.6%
Contains more Vitamin K +669.7%
Contains more Vitamin A +2581.5%
Contains more Vitamin B3 +53.8%
Equal in Vitamin B1 - 0.066

Minerals

When comparing carrots and broccoli for their mineral content, broccoli usually has higher levels of several minerals

Broccoli provides more calcium (47 mg), iron (0.73 mg), magnesium (21 mg), phosphorus (66 mg), zinc (0.41 mg), copper (0.049 mg), manganese (0.21 mg), and selenium (2.5 mg). 

However, both contain similar amounts of potassium, with carrots at 320 mg and broccoli at 316 mg.

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.
Contains more Calcium +42.4%
Contains more Iron +143.3%
Contains more Magnesium +75%
Contains more Phosphorus +88.6%
Contains less Sodium -52.2%
Contains more Zinc +70.8%
Contains more Manganese +46.9%
Contains more Selenium +2400%
Equal in Potassium - 320
Equal in Copper - 0.045
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Calcium +42.4%
Contains more Iron +143.3%
Contains more Magnesium +75%
Contains more Phosphorus +88.6%
Contains less Sodium -52.2%
Contains more Zinc +70.8%
Contains more Manganese +46.9%
Contains more Selenium +2400%
Equal in Potassium - 320
Equal in Copper - 0.045

Oxalates

In comparing broccoli and carrots for their oxalate content, it's clear that carrots contain a higher amount, with 41mg, while broccoli has a lower oxalate content of 20mg.

Glycemic Index

Carrots and broccoli have low glycemic indices, as do most vegetables. The exact glycemic index values of these vegetables have not yet been calculated due to their low carbohydrate content.

Insulin Index

The insulin index of broccoli is 29, while the insulin index of carrots is 42.

We help you understand the difference between insulin and glycemic indices with our "Glycemic Index vs. Insulin Index" chart.

Acidity

Vegetables get more acidic as a result of high-temperature cooking. Overall, the acidity of broccoli and carrots is comparable.

Carrots have a pH range of 5.88 to 6.40, whereas broccoli has a pH range of 6.3 to 6.85 (7).

The potential renal acid load (PRAL) is another way to assess dietary acidity. PRAL demonstrates a food's ability to cause the body to create acid or basic chemicals.

Broccoli has been determined to have a PRAL-based acidity of -4, making it an alkaline food. Additionally, carrots have an alkaline PRAL of -5,7.

Weight Loss and Diets

Both broccoli and carrots can benefit weight loss due to their low-calorie content and high fiber levels. Broccoli, being a cruciferous vegetable, is an excellent choice for high-fiber and high-protein diets, as well as for those following a low-glycemic index diet. It is known to be low in calories and a rich source of nutrients, making it a valuable addition to any weight-loss regimen. On the other hand, carrots, with their satisfying crunch and natural sweetness, are often considered a popular snack option for those looking to manage their weight. Their fiber content can promote a sense of fullness, potentially reducing overall calorie intake. Research has also emphasized the importance of increased vegetable consumption in preventing long-term weight gain, highlighting the benefits of incorporating broccoli and carrots into a balanced diet for effective weight management (2).  

Health Benefits

Cardiovascular Health

Broccoli and carrots offer potential benefits for cardiovascular health. Broccoli, as a cruciferous vegetable, has been extensively studied for its positive effects in promoting cardiovascular well-being and reducing the risk of complications associated with various cardiovascular diseases (3, 4). 

Some research suggests that steamed broccoli may be particularly advantageous for heart health, potentially reducing infarction riskminimizing cell death, and enhancing cardiac function (5)

On the other hand, carrots are known for their high fiber and vitamin C content. Soluble fiber in carrots has been linked to lower blood cholesterol levels, improving heart health (6). Additionally, studies have indicated that vegetables rich in vitamin C, like carrots, can aid in the prevention of heart disease, with vitamin C supplements demonstrating the potential to lower risk factors such as elevated levels of LDL (bad) cholesterol (7). 

Diabetes

The study on fermented carrot juice underscores its potential for managing type 2 diabetes mellitus (T2DM) through its impact on the gut microbiota and related metabolic pathways. The components present in the fermented juice, including free phenolsorganic acids, and short-chain fatty acids (SCFAs), play a significant role in regulating blood glucoseinsulin levels, and antioxidant capacity, thereby positively influencing pancreatic and kidney health (8). While carrots exhibit promising effects, research on cruciferous vegetables such as broccoli presents mixed findings. Some studies have indicated favorable impacts on type 2 diabetes, while others suggest a potential moderate increase in risk (9, 10, 11). Despite these inconsistencies, the American Diabetes Association recommends the inclusion of broccoli in low-carbohydrate diets for effective diabetes management (12).  

  Digestive Health

The study findings emphasize the positive impact of regular raw carrot consumption on cholesterol levelsfecal bile acid excretion, and gut health, highlighting carrots' potential role in promoting digestive well-being (13). On the other hand, while cruciferous vegetables like broccoli are known for their fiber content, promoting bowel regularity and potentially reducing the risk of various gastrointestinal issues, individuals with irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) may need to exercise caution due to broccoli's raffinose content (14). Raffinose, a fermentable carbohydrate in broccoli, can increase gas and bloating in these sensitive populations (15). 

Cancer

Sulforaphane, a sulfur-containing compound highly prevalent in cruciferous vegetables, particularly broccoli, has been extensively researched for its potential health benefits.  Research has indicated the promising anti-cancer properties of sulforaphane, contributing to a reduced risk of various cancer types, including prostate, liverbreastbladdercolonendometrial, stomachlungovarianpancreatic, and kidney cancers (16, 17).  

Similarly, carrots have also been associated with cancer prevention, attributed to the presence of bioactive polyacetylene oxylipins such as falcarinol (FaOH) and falcarinol (FaDOH). Several meta-analyses have underscored the crucial role of carrot consumption in protecting against diverse forms of cancer, thereby highlighting their potential as a valuable dietary addition for cancer prevention (18). 

Eye Health 

Both broccoli and carrots contain essential nutrients that are beneficial for maintaining eye health and preventing vision-related disorders. Broccoli is a rich source of lutein and zeaxanthin, two carotenoids crucial for healthy vision, as they possess potent antioxidant properties and can help prevent the formation of free radicals. Regular broccoli consumption may delay the progression of age-related macular degeneration and cataracts, promoting long-term eye health (19).  

On the other hand, carrots are known for their high beta-carotene content, a precursor to vitamin A, a vital nutrient for optimal eye function. Individuals with low vitamin A levels are more susceptible to night blindness, which can be alleviated by incorporating carrots or other vitamin A-rich foods into their diet. By ensuring adequate intake of Vitamin A through carrots or other sources, individuals can potentially reduce the risk of developing cataracts and macular degeneration, which are the leading causes of blindness worldwide (20, 21). 

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: October 19, 2023
Medically reviewed by Igor Bussel

Infographic

Broccoli vs Carrot infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Carrot
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Broccoli Carrot Opinion
Net carbs 4.04g 6.78g Carrot
Protein 2.82g 0.93g Broccoli
Fats 0.37g 0.24g Broccoli
Carbs 6.64g 9.58g Carrot
Calories 34kcal 41kcal Carrot
Starch 0g 1.43g Carrot
Fructose 0.68g 0.55g Broccoli
Sugar 1.7g 4.74g Broccoli
Fiber 2.6g 2.8g Carrot
Calcium 47mg 33mg Broccoli
Iron 0.73mg 0.3mg Broccoli
Magnesium 21mg 12mg Broccoli
Phosphorus 66mg 35mg Broccoli
Potassium 316mg 320mg Carrot
Sodium 33mg 69mg Broccoli
Zinc 0.41mg 0.24mg Broccoli
Copper 0.049mg 0.045mg Broccoli
Manganese 0.21mg 0.143mg Broccoli
Selenium 2.5µg 0.1µg Broccoli
Vitamin A 623IU 16706IU Carrot
Vitamin A RAE 31µg 835µg Carrot
Vitamin E 0.78mg 0.66mg Broccoli
Vitamin C 89.2mg 5.9mg Broccoli
Vitamin B1 0.071mg 0.066mg Broccoli
Vitamin B2 0.117mg 0.058mg Broccoli
Vitamin B3 0.639mg 0.983mg Carrot
Vitamin B5 0.573mg 0.273mg Broccoli
Vitamin B6 0.175mg 0.138mg Broccoli
Folate 63µg 19µg Broccoli
Vitamin K 101.6µg 13.2µg Broccoli
Tryptophan 0.033mg 0.012mg Broccoli
Threonine 0.088mg 0.191mg Carrot
Isoleucine 0.079mg 0.077mg Broccoli
Leucine 0.129mg 0.102mg Broccoli
Lysine 0.135mg 0.101mg Broccoli
Methionine 0.038mg 0.02mg Broccoli
Phenylalanine 0.117mg 0.061mg Broccoli
Valine 0.125mg 0.069mg Broccoli
Histidine 0.059mg 0.04mg Broccoli
Saturated Fat 0.039g 0.037g Carrot
Monounsaturated Fat 0.011g 0.014g Carrot
Polyunsaturated fat 0.038g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Carrot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
98%
Carrot
Minerals Daily Need Coverage Score
19%
Broccoli
12%
Carrot

Comparison summary

Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 3.04g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

References

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.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.