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Broccoli vs. Carrot — In-Depth Nutrition Comparison

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The main differences between broccoli and carrots

  • Broccoli has more vitamin C, vitamin K, folate, vitamin B5, and iron; however, carrots have more vitamin A.
  • Daily need coverage for vitamin C for broccoli is 93% higher.
  • Carrots have 8 times less vitamin K than broccoli. Broccoli has 101.6µg of vitamin K, while carrots have 13.2µg.

Food types used in this article are Broccoli, raw and Carrots, raw.

Infographic

Broccoli vs Carrot infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Carrot
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 +75%
Contains more CalciumCalcium +42.4%
Contains more IronIron +143.3%
Contains more ZincZinc +70.8%
Contains more PhosphorusPhosphorus +88.6%
Contains less SodiumSodium -52.2%
Contains more ManganeseManganese +46.9%
Contains more SeleniumSelenium +2400%
~equal in Potassium ~320mg
~equal in Copper ~0.045mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Carrot
Carrot
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 278% 13% 17% 13% 18% 16% 32% 0% 33% 14%
Contains more Vitamin CVitamin C +1411.9%
Contains more Vitamin EVitamin E +18.2%
Contains more Vitamin B2Vitamin B2 +101.7%
Contains more Vitamin B5Vitamin B5 +109.9%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more Vitamin KVitamin K +669.7%
Contains more FolateFolate +231.6%
Contains more Vitamin AVitamin A +2593.5%
Contains more Vitamin B3Vitamin B3 +53.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Carrot DV% diff.
Vitamin C 89.2mg 5.9mg 93%
Vitamin A 31µg 835µg 89%
Vitamin K 101.6µg 13.2µg 74%
Folate 63µg 19µg 11%
Vitamin B5 0.573mg 0.273mg 6%
Iron 0.73mg 0.3mg 5%
Vitamin B2 0.117mg 0.058mg 5%
Protein 2.82g 0.93g 4%
Phosphorus 66mg 35mg 4%
Selenium 2.5µg 0.1µg 4%
Manganese 0.21mg 0.143mg 3%
Vitamin B6 0.175mg 0.138mg 3%
Magnesium 21mg 12mg 2%
Zinc 0.41mg 0.24mg 2%
Sodium 33mg 69mg 2%
Vitamin B3 0.639mg 0.983mg 2%
Choline 18.7mg 8.8mg 2%
Carbs 6.64g 9.58g 1%
Calcium 47mg 33mg 1%
Fiber 2.6g 2.8g 1%
Starch 0g 1.43g 1%
Vitamin E 0.78mg 0.66mg 1%
Polyunsaturated fat 0.038g 0.117g 1%
Calories 34kcal 41kcal 0%
Protein per 100 calories 8.3g 2.3g N/A
Calories per 10 g protein 121kcal 441kcal N/A
Weight per 100 calories 294g 244g N/A
Fats 0.37g 0.24g 0%
Net carbs 4.04g 6.78g N/A
Potassium 316mg 320mg 0%
Sugar 1.7g 4.74g N/A
Copper 0.049mg 0.045mg 0%
Vitamin B1 0.071mg 0.066mg 0%
Saturated fat 0.039g 0.037g 0%
Monounsaturated fat 0.011g 0.014g 0%
Tryptophan 0.033mg 0.012mg 0%
Threonine 0.088mg 0.191mg 0%
Isoleucine 0.079mg 0.077mg 0%
Leucine 0.129mg 0.102mg 0%
Lysine 0.135mg 0.101mg 0%
Methionine 0.038mg 0.02mg 0%
Phenylalanine 0.117mg 0.061mg 0%
Valine 0.125mg 0.069mg 0%
Histidine 0.059mg 0.04mg 0%
Fructose 0.68g 0.55g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Carrot
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 +203.2%
Contains more FatsFats +54.2%
Contains more CarbsCarbs +44.3%
~equal in Water ~88.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Carrot
Carrot
3
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 +27.3%
Contains more Poly. FatPolyunsaturated fat +207.9%
~equal in Saturated fat ~0.037g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Carrot
Carrot
3
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 FructoseFructose +23.6%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3490%
Contains more GlucoseGlucose +20.4%
~equal in Galactose ~0g

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.