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  6. Carrot vs. Dried fruit

Carrot vs. Dried fruit — In-Depth Nutrition Comparison

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What are the main differences between carrots and dried fruit?

  • Carrots are richer in vitamin A and vitamin K, yet dried fruit is richer in copper, iron, potassium, vitamin E, fiber, carbs, vitamin B3, and protein.
  • Carrots' daily need coverage for vitamin A is 73% higher.
  • Carrots have 4 times more vitamin K than dried fruit. Carrots have 13.2µg of vitamin K, while dried fruit has 3.1µg.

We used Carrots, raw and Apricots, dried, sulfured, uncooked types in this comparison.

Infographic

Carrot vs Dried fruit 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +263.1%
Contains more IronIron +786.7%
Contains more CopperCopper +662.2%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +64.3%
Contains more SeleniumSelenium +2100%

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.
Carrot
Carrot
5
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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Contains more Vitamin CVitamin C +490%
Contains more Vitamin AVitamin A +363.9%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin KVitamin K +325.8%
Contains more FolateFolate +90%
Contains more Vitamin EVitamin E +556.1%
Contains more Vitamin B2Vitamin B2 +27.6%
Contains more Vitamin B3Vitamin B3 +163.4%
Contains more Vitamin B5Vitamin B5 +89%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.143mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Dried fruit DV% diff.
Vitamin A 835µg 180µg 73%
Copper 0.045mg 0.343mg 33%
Iron 0.3mg 2.66mg 30%
Potassium 320mg 1162mg 25%
Vitamin E 0.66mg 4.33mg 24%
Carbs 9.58g 62.64g 18%
Fiber 2.8g 7.3g 18%
Fructose 0.55g 12.47g 15%
Calories 41kcal 241kcal 10%
Vitamin B3 0.983mg 2.589mg 10%
Vitamin K 13.2µg 3.1µg 8%
Protein 0.93g 3.39g 5%
Vitamin C 5.9mg 1mg 5%
Magnesium 12mg 32mg 5%
Phosphorus 35mg 71mg 5%
Vitamin B5 0.273mg 0.516mg 5%
Manganese 0.143mg 0.235mg 4%
Selenium 0.1µg 2.2µg 4%
Vitamin B1 0.066mg 0.015mg 4%
Sodium 69mg 10mg 3%
Calcium 33mg 55mg 2%
Folate 19µg 10µg 2%
Zinc 0.24mg 0.39mg 1%
Vitamin B2 0.058mg 0.074mg 1%
Choline 8.8mg 13.9mg 1%
Protein per 100 calories 2.3g 1.4g N/A
Calories per 10 g protein 441kcal 711kcal N/A
Weight per 100 calories 244g 41g N/A
Fats 0.24g 0.51g 0%
Net carbs 6.78g 55.34g N/A
Sugar 4.74g 53.44g N/A
Starch 1.43g 0.35g 0%
Vitamin B6 0.138mg 0.143mg 0%
Saturated fat 0.037g 0.017g 0%
Monounsaturated fat 0.014g 0.074g 0%
Polyunsaturated fat 0.117g 0.074g 0%
Tryptophan 0.012mg 0.016mg 0%
Threonine 0.191mg 0.073mg 0%
Isoleucine 0.077mg 0.063mg 0%
Leucine 0.102mg 0.105mg 0%
Lysine 0.101mg 0.083mg 0%
Methionine 0.02mg 0.015mg 0%
Phenylalanine 0.061mg 0.062mg 0%
Valine 0.069mg 0.078mg 0%
Histidine 0.04mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +185.8%
Contains more ProteinProtein +264.5%
Contains more FatsFats +112.5%
Contains more CarbsCarbs +553.9%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +58.1%
Contains less Sat. FatSaturated fat -54.1%
Contains more Mono. FatMonounsaturated fat +428.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +308.6%
Contains more SucroseSucrose +119.8%
Contains more GlucoseGlucose +5506.8%
Contains more FructoseFructose +2167.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.