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.
Detailed nutritional comparison of broccoli and carrot juice 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: Broccoli (Broccoli, raw) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Carrot Juice src

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 heavier in fat compared to carrot juice per calorie. Broccoli has a macronutrient ratio of 27:64:9 and for carrot juice, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Carrot Juice
Protein 27% 9%
Carbohydrates 64% 87%
Fat 9% 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 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 Broccoli or Carrot Juice .

Note: The specific food items compared are: Broccoli (Broccoli, raw) and Carrot Juice (Carrot juice, canned) .

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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.