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Carrot vs Broccoli - In-Depth Nutrition Comparison

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The main differences between Carrot and Broccoli

  • Carrot has more Vitamin A RAE, however Broccoli has more Vitamin C, Vitamin K, Folate, Vitamin B5, and Iron.
  • Daily need coverage for Vitamin C from Broccoli is 93% higher.
  • Broccoli has 27 times less Vitamin A RAE than Carrot. Carrot has 835µg of Vitamin A RAE, while Broccoli has 31µg.
  • Broccoli is lower in Sugar.

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

Infographic

Carrot vs Broccoli 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 - 316
Equal in Copper - 0.049
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
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 - 316
Equal in Copper - 0.049

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
Carrot
2
:
Contains more Vitamin A +2581.5%
Contains more Vitamin B3 +53.8%
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%
Equal in Vitamin B1 - 0.071
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%
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%
Contains more Vitamin A +2581.5%
Contains more Vitamin B3 +53.8%
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%
Equal in Vitamin B1 - 0.071

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.
Carrot Broccoli
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 Carrot Broccoli Opinion
Net carbs 6.78g 4.04g Carrot
Protein 0.93g 2.82g Broccoli
Fats 0.24g 0.37g Broccoli
Carbs 9.58g 6.64g Carrot
Calories 41kcal 34kcal Carrot
Starch 1.43g 0g Carrot
Fructose 0.55g 0.68g Broccoli
Sugar 4.74g 1.7g Broccoli
Fiber 2.8g 2.6g Carrot
Calcium 33mg 47mg Broccoli
Iron 0.3mg 0.73mg Broccoli
Magnesium 12mg 21mg Broccoli
Phosphorus 35mg 66mg Broccoli
Potassium 320mg 316mg Carrot
Sodium 69mg 33mg Broccoli
Zinc 0.24mg 0.41mg Broccoli
Copper 0.045mg 0.049mg Broccoli
Vitamin A 16706IU 623IU Carrot
Vitamin E 0.66mg 0.78mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.9mg 89.2mg Broccoli
Vitamin B1 0.066mg 0.071mg Broccoli
Vitamin B2 0.058mg 0.117mg Broccoli
Vitamin B3 0.983mg 0.639mg Carrot
Vitamin B5 0.273mg 0.573mg Broccoli
Vitamin B6 0.138mg 0.175mg Broccoli
Folate 19µg 63µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 13.2µg 101.6µg Broccoli
Tryptophan 0.012mg 0.033mg Broccoli
Threonine 0.191mg 0.088mg Carrot
Isoleucine 0.077mg 0.079mg Broccoli
Leucine 0.102mg 0.129mg Broccoli
Lysine 0.101mg 0.135mg Broccoli
Methionine 0.02mg 0.038mg Broccoli
Phenylalanine 0.061mg 0.117mg Broccoli
Valine 0.069mg 0.125mg Broccoli
Histidine 0.04mg 0.059mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.039g Carrot
Monounsaturated Fat 0.014g 0.011g Carrot
Polyunsaturated fat 0.117g 0.038g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Broccoli
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
98
Carrot
65
Broccoli
Mineral Summary Score
13
Carrot
18
Broccoli

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
6%
Carrot
17%
Broccoli
Carbohydrates
10%
Carrot
7%
Broccoli
Fats
1%
Carrot
2%
Broccoli

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.