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White bread vs. Carrot — In-Depth Nutrition Comparison

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Summary of differences between white bread and carrots

  • White bread has more iron, selenium, vitamin B1, vitamin B3, folate, manganese, vitamin B2, and calcium; however, carrots are higher in vitamin A.
  • Carrots cover your daily need for vitamin A, 334% more than white bread.
  • White bread has 220 times more selenium than carrots. While white bread has 22µg of selenium, carrots have only 0.1µg.
  • Carrots have less sodium.
  • The glycemic index of white bread is higher.

These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) and Carrots, raw.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Carrot
2
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 +91.7%
Contains more CalciumCalcium +336.4%
Contains more IronIron +1103.3%
Contains more CopperCopper +124.4%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +180%
Contains more ManganeseManganese +274.8%
Contains more SeleniumSelenium +21900%
Contains more PotassiumPotassium +154%
Contains less SodiumSodium -85.9%

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.
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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 B1Vitamin B1 +707.6%
Contains more Vitamin B2Vitamin B2 +319%
Contains more Vitamin B3Vitamin B3 +386.3%
Contains more Vitamin B5Vitamin B5 +96.3%
Contains more FolateFolate +484.2%
Contains more CholineCholine +65.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B6Vitamin B6 +58.6%
Contains more Vitamin KVitamin K +6500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +851.6%
Contains more FatsFats +1287.5%
Contains more CarbsCarbs +415.9%
Contains more OtherOther +106.3%
Contains more WaterWater +142.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Carrot
1
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 Mono. FatMonounsaturated fat +4178.6%
Contains more Poly. FatPolyunsaturated fat +1269.2%
Contains less Sat. FatSaturated fat -94.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Carrot
1
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +2499.3%
Contains more GlucoseGlucose +166.1%
Contains more FructoseFructose +341.8%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Carrot DV% diff.
Vitamin A 0µg 835µg 93%
Iron 3.61mg 0.3mg 41%
Selenium 22µg 0.1µg 40%
Vitamin B1 0.533mg 0.066mg 39%
Vitamin B3 4.78mg 0.983mg 24%
Folate 111µg 19µg 23%
Sodium 490mg 69mg 18%
Manganese 0.536mg 0.143mg 17%
Protein 8.85g 0.93g 16%
Starch 37.17g 1.43g 15%
Vitamin B2 0.243mg 0.058mg 14%
Carbs 49.42g 9.58g 13%
Vitamin K 0.2µg 13.2µg 11%
Calories 266kcal 41kcal 11%
Calcium 144mg 33mg 11%
Polyunsaturated fat 1.602g 0.117g 10%
Phosphorus 98mg 35mg 9%
Vitamin C 0mg 5.9mg 7%
Copper 0.101mg 0.045mg 6%
Potassium 126mg 320mg 6%
Zinc 0.74mg 0.24mg 5%
Vitamin B5 0.536mg 0.273mg 5%
Fats 3.33g 0.24g 5%
Vitamin B6 0.087mg 0.138mg 4%
Saturated fat 0.698g 0.037g 3%
Magnesium 23mg 12mg 3%
Vitamin E 0.22mg 0.66mg 3%
Fructose 2.43g 0.55g 2%
Choline 14.6mg 8.8mg 1%
Monounsaturated fat 0.599g 0.014g 1%
Net carbs 46.72g 6.78g N/A
Sugar 5.67g 4.74g N/A
Fiber 2.7g 2.8g 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.191mg 0%
Isoleucine 0.077mg 0%
Leucine 0.102mg 0%
Lysine 0.101mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.061mg 0%
Valine 0.069mg 0%
Histidine 0.04mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
35%
Carrot
Minerals Daily Need Coverage Score
56%
White bread
12%
Carrot

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.4)
Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 421mg)
Which food is lower in Saturated fat?
Carrot
Carrot is lower in Saturated fat (difference - 0.661g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 34)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.