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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, 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 than Carrot. Carrot has 835µg of Vitamin A, 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
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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
Carrot
1
:
Contains more Iron +143.3%
Contains more Calcium +42.4%
Contains more Magnesium +75%
Contains more Zinc +70.8%
Contains more Phosphorus +88.6%
Contains less Sodium -52.2%
Equal in Potassium - 316
Equal in Copper - 0.049
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Iron +143.3%
Contains more Calcium +42.4%
Contains more Magnesium +75%
Contains more Zinc +70.8%
Contains more Phosphorus +88.6%
Contains less Sodium -52.2%
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 C +1411.9%
Contains more Vitamin E +18.2%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B5 +109.9%
Contains more Vitamin B6 +26.8%
Contains more Vitamin K +669.7%
Contains more Folate +231.6%
Equal in Vitamin B1 - 0.071
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin A +2581.5%
Contains more Vitamin B3 +53.8%
Contains more Vitamin C +1411.9%
Contains more Vitamin E +18.2%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B5 +109.9%
Contains more Vitamin B6 +26.8%
Contains more Vitamin K +669.7%
Contains more Folate +231.6%
Equal in Vitamin B1 - 0.071

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.