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Broccoli vs Carrot - In-Depth Nutrition Comparison

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The main differences between Broccoli and Carrot

  • Broccoli has more Vitamin C, Vitamin K, Folate, Vitamin B5, and Iron, however Carrot has more Vitamin A RAE.
  • Daily need coverage for Vitamin C from Broccoli is 93% higher.
  • Carrot has 8 times less Vitamin K than Broccoli. Broccoli has 101.6µg of Vitamin K, while Carrot has 13.2µg.
  • Broccoli is lower in Sugar.

Food types used in this article are Broccoli, raw and Carrots, raw.

Infographic

Broccoli vs Carrot infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart 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%
Equal in Potassium - 320
Equal in Copper - 0.045
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
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%
Equal in Potassium - 320
Equal in Copper - 0.045

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Vitamin A 623IU 16706IU Carrot
Vitamin E 0.78mg 0.66mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
98
Carrot
Mineral Summary Score
18
Broccoli
13
Carrot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
6%
Carrot
Carbohydrates
7%
Broccoli
10%
Carrot
Fats
2%
Broccoli
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.