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  6. Spinach vs. Carrot

Spinach vs. Carrot — In-Depth Nutrition Comparison

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Important differences between Spinach and Carrot

  • Spinach has more Vitamin K, Iron, Manganese, Folate, Magnesium, Copper, Vitamin B2, Calcium, and Vitamin E , however, Carrot has more Vitamin A RAE.
  • Spinach's daily need coverage for Vitamin K is 400% more.
  • Spinach has 12 times more Iron than Carrot. Spinach has 3.57mg of Iron, while Carrot has 0.3mg.

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

Infographic

Spinach 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spinach
Spinach
9
:
1
Carrot
Carrot
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 - 69
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
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 - 69

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.
Spinach
Spinach
7
:
3
Carrot
Carrot
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%
Contains more Vitamin A +59.4%
Contains more Vitamin B3 +100.6%
Contains more Vitamin B5 +88.3%
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%
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%
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%
Contains more Vitamin A +59.4%
Contains more Vitamin B3 +100.6%
Contains more Vitamin B5 +88.3%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Carrot
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
183%
Spinach
98%
Carrot
Minerals Daily Need Coverage Score
52%
Spinach
12%
Carrot

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