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Carrot vs. Avocado — In-Depth Nutrition Comparison

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Differences between carrots and avocados

  • Carrots have more vitamin A, while avocados have more vitamin B5, copper, fiber, folate, vitamin E, vitamin B6, vitamin K, and vitamin B2.
  • Carrots' daily need coverage for vitamin A is 331% higher.
  • The amount of saturated fat in carrots is lower.

The food types used in this comparison are Carrots, raw and Avocados, raw, all commercial varieties.

Infographic

Carrot vs Avocado 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.
Carrot
Carrot
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +175%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +51.6%
Contains more IronIron +83.3%
Contains more CopperCopper +322.2%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +48.6%
Contains less SodiumSodium -89.9%
Contains more SeleniumSelenium +300%
~equal in Manganese ~0.142mg

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
1
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%
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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin AVitamin A +11828.6%
Contains more Vitamin CVitamin C +69.5%
Contains more Vitamin EVitamin E +213.6%
Contains more Vitamin B2Vitamin B2 +124.1%
Contains more Vitamin B3Vitamin B3 +76.8%
Contains more Vitamin B5Vitamin B5 +408.8%
Contains more Vitamin B6Vitamin B6 +86.2%
Contains more Vitamin KVitamin K +59.1%
Contains more FolateFolate +326.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Avocado DV% diff.
Vitamin A 835µg 7µg 92%
Monounsaturated fat 0.014g 9.799g 24%
Fats 0.24g 14.66g 22%
Vitamin B5 0.273mg 1.389mg 22%
Fiber 2.8g 6.7g 16%
Copper 0.045mg 0.19mg 16%
Folate 19µg 81µg 16%
Polyunsaturated fat 0.117g 1.816g 11%
Vitamin E 0.66mg 2.07mg 9%
Vitamin B6 0.138mg 0.257mg 9%
Saturated fat 0.037g 2.126g 9%
Vitamin K 13.2µg 21µg 7%
Calories 41kcal 160kcal 6%
Vitamin B2 0.058mg 0.13mg 6%
Vitamin C 5.9mg 10mg 5%
Potassium 320mg 485mg 5%
Vitamin B3 0.983mg 1.738mg 5%
Magnesium 12mg 29mg 4%
Zinc 0.24mg 0.64mg 4%
Iron 0.3mg 0.55mg 3%
Sodium 69mg 7mg 3%
Protein 0.93g 2g 2%
Calcium 33mg 12mg 2%
Phosphorus 35mg 52mg 2%
Starch 1.43g 0.11g 1%
Selenium 0.1µg 0.4µg 1%
Choline 8.8mg 14.2mg 1%
Fructose 0.55g 0.12g 1%
Protein per 100 calories 2.3g 1.3g N/A
Calories per 10 g protein 441kcal 800kcal N/A
Weight per 100 calories 244g 63g N/A
Unsaturated / Saturated Fat ratio 3.5 5.5 N/A
Net carbs 6.78g 1.83g N/A
Carbs 9.58g 8.53g 0%
Sugar 4.74g 0.66g N/A
Manganese 0.143mg 0.142mg 0%
Vitamin B1 0.066mg 0.067mg 0%
Tryptophan 0.012mg 0.025mg 0%
Threonine 0.191mg 0.073mg 0%
Isoleucine 0.077mg 0.084mg 0%
Leucine 0.102mg 0.143mg 0%
Lysine 0.101mg 0.132mg 0%
Methionine 0.02mg 0.038mg 0%
Phenylalanine 0.061mg 0.097mg 0%
Valine 0.069mg 0.107mg 0%
Histidine 0.04mg 0.049mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +12.3%
Contains more WaterWater +20.6%
Contains more ProteinProtein +115.1%
Contains more FatsFats +6008.3%
Contains more OtherOther +64.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +69892.9%
Contains more Poly. FatPolyunsaturated fat +1452.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
Carrot
4
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
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +1200%
Contains more SucroseSucrose +5883.3%
Contains more GlucoseGlucose +59.5%
Contains more FructoseFructose +358.3%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.