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Garlic vs. Carrot — In-Depth Nutrition Comparison

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How are garlic and carrots different?

  • Garlic is higher in vitamin B6, manganese, copper, vitamin C, selenium, iron, phosphorus, calcium, and vitamin B1; however, carrots are richer in vitamin A.
  • Daily need coverage for vitamin A for carrots is 334% higher.
  • Garlic contains 142 times more selenium than carrots. While garlic contains 14.2µg of selenium, carrots contain only 0.1µg.

Garlic, raw and Carrots, raw are the varieties used in this article.

Infographic

Garlic vs Carrot 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Carrot
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +448.5%
Contains more PotassiumPotassium +25.3%
Contains more IronIron +466.7%
Contains more CopperCopper +564.4%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +337.1%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +1069.2%
Contains more SeleniumSelenium +14100%

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.
Garlic
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Carrot
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +428.8%
Contains more Vitamin B1Vitamin B1 +203%
Contains more Vitamin B2Vitamin B2 +89.7%
Contains more Vitamin B5Vitamin B5 +118.3%
Contains more Vitamin B6Vitamin B6 +794.9%
Contains more CholineCholine +163.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +725%
Contains more Vitamin B3Vitamin B3 +40.4%
Contains more Vitamin KVitamin K +676.5%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +583.9%
Contains more FatsFats +108.3%
Contains more CarbsCarbs +245.1%
Contains more OtherOther +56.3%
Contains more WaterWater +50.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Poly. FatPolyunsaturated fat +112.8%
Contains less Sat. FatSaturated fat -58.4%
Contains more Mono. FatMonounsaturated fat +27.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Carrot DV% diff.
Vitamin A 0µg 835µg 93%
Vitamin B6 1.235mg 0.138mg 84%
Manganese 1.672mg 0.143mg 66%
Vitamin C 31.2mg 5.9mg 28%
Copper 0.299mg 0.045mg 28%
Selenium 14.2µg 0.1µg 26%
Iron 1.7mg 0.3mg 18%
Phosphorus 153mg 35mg 17%
Calcium 181mg 33mg 15%
Vitamin B1 0.2mg 0.066mg 11%
Protein 6.36g 0.93g 11%
Vitamin K 1.7µg 13.2µg 10%
Carbs 33.06g 9.58g 8%
Zinc 1.16mg 0.24mg 8%
Vitamin B5 0.596mg 0.273mg 6%
Calories 149kcal 41kcal 5%
Folate 3µg 19µg 4%
Vitamin E 0.08mg 0.66mg 4%
Vitamin B2 0.11mg 0.058mg 4%
Fiber 2.1g 2.8g 3%
Magnesium 25mg 12mg 3%
Choline 23.2mg 8.8mg 3%
Sodium 17mg 69mg 2%
Potassium 401mg 320mg 2%
Vitamin B3 0.7mg 0.983mg 2%
Polyunsaturated fat 0.249g 0.117g 1%
Starch 1.43g 1%
Fructose 0.55g 1%
Fats 0.5g 0.24g 0%
Net carbs 30.96g 6.78g N/A
Sugar 1g 4.74g N/A
Saturated fat 0.089g 0.037g 0%
Monounsaturated fat 0.011g 0.014g 0%
Tryptophan 0.066mg 0.012mg 0%
Threonine 0.157mg 0.191mg 0%
Isoleucine 0.217mg 0.077mg 0%
Leucine 0.308mg 0.102mg 0%
Lysine 0.273mg 0.101mg 0%
Methionine 0.076mg 0.02mg 0%
Phenylalanine 0.183mg 0.061mg 0%
Valine 0.291mg 0.069mg 0%
Histidine 0.113mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Garlic
35%
Carrot
Minerals Daily Need Coverage Score
67%
Garlic
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 3.74g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in Saturated fat?
Carrot
Carrot is lower in Saturated fat (difference - 0.052g)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.