Baby Carrots vs. Spinach

Nutrition comparison of Baby Carrots and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of baby carrots versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in baby carrots and spinach:

  • Both spinach and baby carrots are high in Vitamin A, dietary fiber and potassium.
  • Baby carrot has more alpha-carotene than spinach, however, spinach contains more lutein + zeaxanthin than baby carrot.
  • Spinach has 10.3 times less sugar than baby carrot.
  • Spinach has more thiamin, riboflavin and folate, however, baby carrot contains more pantothenic acid.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of baby carrots and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Baby Carrots (Carrots, baby, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Baby Carrots src
Image of Spinach src

Calories and Carbs

calories

Spinach and baby carrots contain similar amounts of calories - spinach has 23 calories per 100 grams and baby carrot has 35 calories.

For macronutrient ratios, baby carrots is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Baby carrots has a macronutrient ratio of 7:91:3 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Baby Carrots Spinach
Protein 7% 39%
Carbohydrates 91% 49%
Fat 3% 12%
Alcohol ~ ~

carbohydrates

Spinach and baby carrots contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and baby carrot has 8.2g of carbohydrates.

dietary fiber

Both spinach and baby carrots are high in dietary fiber. Baby carrot has 32% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and baby carrot has 2.9g of dietary fiber.

sugar

Spinach has 10.3 times less sugar than baby carrot - spinach has 0.42g of sugar per 100 grams and baby carrot has 4.8g of sugar.

Protein

protein

Spinach has 347% more protein than baby carrot - spinach has 2.9g of protein per 100 grams and baby carrot has 0.64g of protein.

Fat

saturated fat

Both spinach and baby carrots are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and baby carrot has 0.02g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 981% more Vitamin C than baby carrot - spinach has 28.1mg of Vitamin C per 100 grams and baby carrot has 2.6mg of Vitamin C.

Vitamin A

Both spinach and baby carrots are high in Vitamin A. Baby carrot has 47% more Vitamin A than spinach - spinach has 469ug of Vitamin A per 100 grams and baby carrot has 690ug of Vitamin A.

Vitamin E

Spinach has more Vitamin E than baby carrot - spinach has 2mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 50 times more Vitamin K than baby carrot - spinach has 482.9ug of Vitamin K per 100 grams and baby carrot has 9.4ug of Vitamin K.

The B Vitamins

Spinach has more thiamin, riboflavin and folate, however, baby carrot contains more pantothenic acid. Both baby carrots and spinach contain significant amounts of niacin and Vitamin B6.

Baby Carrots Spinach
Thiamin 0.03 MG 0.078 MG
Riboflavin 0.036 MG 0.189 MG
Niacin 0.556 MG 0.724 MG
Pantothenic acid 0.401 MG 0.065 MG
Vitamin B6 0.105 MG 0.195 MG
Folate 27 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 209% more calcium than baby carrot - spinach has 99mg of calcium per 100 grams and baby carrot has 32mg of calcium.

iron

Spinach is a great source of iron and it has 204% more iron than baby carrot - spinach has 2.7mg of iron per 100 grams and baby carrot has 0.89mg of iron.

potassium

Both spinach and baby carrots are high in potassium. Spinach has 135% more potassium than baby carrot - spinach has 558mg of potassium per 100 grams and baby carrot has 237mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, baby carrot has more alpha-carotene than spinach per 100 grams, however, spinach contains more lutein + zeaxanthin than baby carrot per 100 grams. Both baby carrots and spinach contain significant amounts of beta-carotene.

Baby Carrots Spinach
beta-carotene 6391 UG 5626 UG
alpha-carotene 3767 UG ~
lutein + zeaxanthin 358 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than baby carrot per 100 grams.

Baby Carrots Spinach
alpha linoleic acid 0.008 G 0.138 G
Total 0.008 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, baby carrot has more linoleic acid than spinach per 100 grams.

Baby Carrots Spinach
linoleic acid 0.057 G 0.026 G
Total 0.057 G 0.026 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Baby Carrots or Spinach .

Note: The specific food items compared are: Baby Carrots (Carrots, baby, raw) and Spinach (Spinach, raw) .

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FAQ

Does spinach or baby carrots contain more calories in 100 grams?
Spinach and baby carrots contain similar amounts of calories - spinach has 23 calories in 100g and baby carrot has 35 calories.

Is spinach or baby carrots better for protein?
Spinach has 350% more protein than baby carrot - spinach has 2.9g of protein per 100 grams and baby carrot has 0.64g of protein.

Does spinach or baby carrots have more carbohydrates?
By weight, spinach and baby carrots contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and baby carrot has 8.2g of carbohydrates.

Does spinach or baby carrots contain more calcium?
Spinach is a rich source of calcium and it has 210% more calcium than baby carrot - spinach has 99mg of calcium in 100 grams and baby carrot has 32mg of calcium.

Does spinach or baby carrots contain more potassium?
Both spinach and baby carrots are high in potassium. Spinach has 140% more potassium than baby carrot - spinach has 558mg of potassium in 100 grams and baby carrot has 237mg of potassium.