Broccoli vs. Carrot Juice
Nutrition comparison of Broccoli and Carrot Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
carrot juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and carrot juice:
- Both broccoli and carrot juice are high in potassium.
- Broccoli has more riboflavin, pantothenic acid and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Carrot juice has more beta-carotene and alpha-carotene than broccoli, however, broccoli contains more lutein + zeaxanthin than carrot juice.
- Carrot juice is an excellent source of Vitamin A.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and carrot juice contain similar amounts of calories - broccoli has 34 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, broccoli is heavier in protein, much lighter in carbs and similar to carrot juice for fat. Broccoli has a macronutrient ratio of 28:65:7 and for carrot juice, 9:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Carrot Juice | |
|---|---|---|
| Protein | 28% | 9% |
| Carbohydrates | 65% | 88% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and carrot juice contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 225% more dietary fiber than carrot juice - broccoli has 2.6g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Broccoli and carrot juice contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Broccoli has 197% more protein than carrot juice - broccoli has 2.8g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both broccoli and carrot juice are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 949% more Vitamin C than carrot juice - broccoli has 89.2mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Carrot juice is an excellent source of Vitamin A and it has 29 times more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Broccoli and carrot juice contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 555% more Vitamin K than carrot juice - broccoli has 101.6ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, pantothenic acid and folate. Both broccoli and carrot juice contain significant amounts of thiamin, niacin and Vitamin B6.
| Broccoli | Carrot Juice | |
|---|---|---|
| Thiamin | 0.071 MG | 0.092 MG |
| Riboflavin | 0.117 MG | 0.055 MG |
| Niacin | 0.639 MG | 0.386 MG |
| Pantothenic acid | 0.573 MG | 0.228 MG |
| Vitamin B6 | 0.175 MG | 0.217 MG |
| Folate | 63 UG | 4 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 96% more calcium than carrot juice - broccoli has 47mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Broccoli and carrot juice contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both broccoli and carrot juice are high in potassium. Broccoli has a little more potassium (8%) than carrot juice by weight - broccoli has 316mg of potassium per 100 grams and carrot juice has 292mg 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, carrot juice has more beta-carotene and alpha-carotene than broccoli per 100 grams, however, broccoli contains more lutein + zeaxanthin than carrot juice per 100 grams.
| Broccoli | Carrot Juice | |
|---|---|---|
| beta-carotene | 361 UG | 9303 UG |
| alpha-carotene | 25 UG | 4342 UG |
| lutein + zeaxanthin | 1403 UG | 333 UG |
| lycopene | ~ | 2 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than carrot juice per 100 grams.
| Broccoli | Carrot Juice | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.009 G |
| Total | 0.0215 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and carrot juice contain significant amounts of linoleic acid.
| Broccoli | Carrot Juice | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.061 G |
| Total | 0.055 G | 0.061 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Broccoli (Broccoli, raw) and Carrot Juice (Carrot juice, canned) .
Broccoli g
()
|
Daily Values (%) |
Carrot Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does broccoli or carrot juice contain more calories in 100 grams?Broccoli and carrot juice contain similar amounts of calories - broccoli has 34 calories in 100g and carrot juice has 40 calories.
Does broccoli or carrot juice have more carbohydrates?
By weight, broccoli and carrot juice contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does broccoli or carrot juice contain more potassium?
Both broccoli and carrot juice are high in potassium. Broccoli has a little more potassium ( 10%) than carrot juice by weight - broccoli has 316mg of potassium in 100 grams and carrot juice has 292mg of potassium.