Broccoli vs. Carrot — Health Impact and Nutrition Comparison

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

Broccoli

0

Saturated fat: Sat. Fat 0.039 g

Monounsaturated fat: Mono. Fat 0.011 g

Polyunsaturated fat: Poly. Fat 0.038 g

Carrot

3

Saturated fat: Sat. Fat 0.037 g

Monounsaturated fat: Mono. Fat 0.014 g

Polyunsaturated fat: Poly. Fat 0.117 g

Contains more Mono. FatMonounsaturated fat	+27.3%
Contains more Poly. FatPolyunsaturated fat	+207.9%

~equal in Saturated fat ~0.037g

Carbohydrates

Broccoli has fewer net carbohydrates and a lower sugar content. Broccoli contains 4.04 g net carbs, 0.68 g fructose, and 1.7 g sugar, which are lower than the corresponding values for carrots, which have 6.78 g net carbs, 0.55 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

Broccoli

3

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

Carrot

3

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 FructoseFructose	+23.6%
Contains more LactoseLactose	+∞%
Contains more MaltoseMaltose	+∞%

Contains more StarchStarch	+∞%
Contains more SucroseSucrose	+3490%
Contains more GlucoseGlucose	+20.4%

~equal in Galactose ~0g

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.

Broccoli

8

100 g 300 g 0.5 cup, chopped or diced - 44g1 cup chopped - 91g1 NLEA serving - 148g1 stalk - 151g1 bunch - 608g

Carrot

2

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	+1411.9%
Contains more Vitamin EVitamin E	+18.2%
Contains more Vitamin B2Vitamin B2	+101.7%
Contains more Vitamin B5Vitamin B5	+109.9%
Contains more Vitamin B6Vitamin B6	+26.8%
Contains more Vitamin KVitamin K	+669.7%
Contains more FolateFolate	+231.6%
Contains more CholineCholine	+112.5%

Contains more Vitamin AVitamin A	+2593.5%
Contains more Vitamin B3Vitamin B3	+53.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.066mg

~equal in Vitamin B12 ~0µg

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.

Broccoli

8

100 g 300 g 0.5 cup, chopped or diced - 44g1 cup chopped - 91g1 NLEA serving - 148g1 stalk - 151g1 bunch - 608g

Carrot

0

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 MagnesiumMagnesium	+75%
Contains more CalciumCalcium	+42.4%
Contains more IronIron	+143.3%
Contains more ZincZinc	+70.8%
Contains more PhosphorusPhosphorus	+88.6%
Contains less SodiumSodium	-52.2%
Contains more ManganeseManganese	+46.9%
Contains more SeleniumSelenium	+2400%

~equal in Potassium ~320mg

~equal in Copper ~0.045mg

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.

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 risk, minimizing 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 phenols, organic acids, and short-chain fatty acids (SCFAs), play a significant role in regulating blood glucose, insulin 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 levels, fecal 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, liver, breast, bladder, colon, endometrial, stomach, lung, ovarian, pancreatic, 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).