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  6. Carrot vs. Spinach

Carrot vs. Spinach — In-Depth Nutrition Comparison

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Important differences between Carrot and Spinach

  • Carrot has more Vitamin A RAE, however, Spinach has more Vitamin K, Iron, Manganese, Folate, Magnesium, Copper, Vitamin B2, Calcium, and Vitamin E .
  • Spinach's daily need coverage for Vitamin K is 400% more.
  • Carrot has 2 times more Vitamin A RAE than Spinach. Carrot has 835µg of Vitamin A RAE, while Spinach has 524µg.

The food varieties used in the comparison are Carrots, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Carrot vs Spinach 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Carrot
Carrot
1
:
9
Spinach
Spinach
Contains more Calcium +312.1%
Contains more Iron +1090%
Contains more Magnesium +625%
Contains more Phosphorus +60%
Contains more Potassium +45.6%
Contains more Zinc +216.7%
Contains more Copper +286.7%
Contains more Manganese +553.8%
Contains more Selenium +1400%
Equal in Sodium - 70
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Calcium +312.1%
Contains more Iron +1090%
Contains more Magnesium +625%
Contains more Phosphorus +60%
Contains more Potassium +45.6%
Contains more Zinc +216.7%
Contains more Copper +286.7%
Contains more Manganese +553.8%
Contains more Selenium +1400%
Equal in Sodium - 70

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.
Carrot
Carrot
3
:
7
Spinach
Spinach
Contains more Vitamin A +59.4%
Contains more Vitamin B3 +100.6%
Contains more Vitamin B5 +88.3%
Contains more Vitamin E +215.2%
Contains more Vitamin C +66.1%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B2 +306.9%
Contains more Vitamin B6 +75.4%
Contains more Folate +668.4%
Contains more Vitamin K +3639.4%
Carrot
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin A +59.4%
Contains more Vitamin B3 +100.6%
Contains more Vitamin B5 +88.3%
Contains more Vitamin E +215.2%
Contains more Vitamin C +66.1%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B2 +306.9%
Contains more Vitamin B6 +75.4%
Contains more Folate +668.4%
Contains more Vitamin K +3639.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
1
:
4
Spinach
Spinach
Contains more Carbs +155.5%
Contains more Protein +219.4%
Contains more Other +88.5%
Equal in Fats - 0.26
Equal in Water - 91.21
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Carbs +155.5%
Contains more Protein +219.4%
Contains more Other +88.5%
Equal in Fats - 0.26
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
3
:
0
Spinach
Spinach
Contains less Saturated Fat -14%
Contains more Monounsaturated Fat +133.3%
Equal in Polyunsaturated fat - 0.109
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -14%
Contains more Monounsaturated Fat +133.3%
Equal in Polyunsaturated fat - 0.109

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Spinach Opinion
Net carbs 6.78g 1.35g Carrot
Protein 0.93g 2.97g Spinach
Fats 0.24g 0.26g Spinach
Carbs 9.58g 3.75g Carrot
Calories 41kcal 23kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 0.43g Spinach
Fiber 2.8g 2.4g Carrot
Calcium 33mg 136mg Spinach
Iron 0.3mg 3.57mg Spinach
Magnesium 12mg 87mg Spinach
Phosphorus 35mg 56mg Spinach
Potassium 320mg 466mg Spinach
Sodium 69mg 70mg Carrot
Zinc 0.24mg 0.76mg Spinach
Copper 0.045mg 0.174mg Spinach
Manganese 0.143mg 0.935mg Spinach
Selenium 0.1µg 1.5µg Spinach
Vitamin A 16706IU 10481IU Carrot
Vitamin A RAE 835µg 524µg Carrot
Vitamin E 0.66mg 2.08mg Spinach
Vitamin C 5.9mg 9.8mg Spinach
Vitamin B1 0.066mg 0.095mg Spinach
Vitamin B2 0.058mg 0.236mg Spinach
Vitamin B3 0.983mg 0.49mg Carrot
Vitamin B5 0.273mg 0.145mg Carrot
Vitamin B6 0.138mg 0.242mg Spinach
Folate 19µg 146µg Spinach
Vitamin K 13.2µg 493.6µg Spinach
Tryptophan 0.012mg 0.04mg Spinach
Threonine 0.191mg 0.127mg Carrot
Isoleucine 0.077mg 0.152mg Spinach
Leucine 0.102mg 0.231mg Spinach
Lysine 0.101mg 0.182mg Spinach
Methionine 0.02mg 0.055mg Spinach
Phenylalanine 0.061mg 0.134mg Spinach
Valine 0.069mg 0.168mg Spinach
Histidine 0.04mg 0.066mg Spinach
Saturated Fat 0.037g 0.043g Carrot
Monounsaturated Fat 0.014g 0.006g Carrot
Polyunsaturated fat 0.117g 0.109g Carrot

Which food is preferable for your diet?

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

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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
98%
Carrot
183%
Spinach
Minerals Daily Need Coverage Score
12%
Carrot
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 4.31g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 7)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.006g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.