Carrot Juice vs. Spinach
Nutrition comparison of Carrot Juice and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrot juice
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrot juice and spinach:
- Both spinach and carrot juice are high in Vitamin A and potassium.
- Carrot juice has more alpha-carotene than spinach, however, spinach contains more lutein + zeaxanthin than carrot juice.
- Spinach has more riboflavin and folate, however, carrot juice contains more pantothenic acid.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Carrot Juice (Carrot juice, canned) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and carrot juice contain similar amounts of calories - spinach has 23 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, carrot juice is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Carrot juice has a macronutrient ratio of 9:88:4 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrot Juice | Spinach | |
|---|---|---|
| Protein | 9% | 40% |
| Carbohydrates | 88% | 49% |
| Fat | 4% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and carrot juice contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 175% more dietary fiber than carrot juice - spinach has 2.2g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Spinach and carrot juice contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Spinach has 201% more protein than carrot juice - spinach has 2.9g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both spinach and carrot juice are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 231% more Vitamin C than carrot juice - spinach has 28.1mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Both spinach and carrot juice are high in Vitamin A. Carrot juice has 104% more Vitamin A than spinach - spinach has 469ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Spinach and carrot juice contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 30 times more Vitamin K than carrot juice - spinach has 482.9ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin and folate, however, carrot juice contains more pantothenic acid. Both carrot juice and spinach contain significant amounts of thiamin, niacin and Vitamin B6.
| Carrot Juice | Spinach | |
|---|---|---|
| Thiamin | 0.092 MG | 0.078 MG |
| Riboflavin | 0.055 MG | 0.189 MG |
| Niacin | 0.386 MG | 0.724 MG |
| Pantothenic acid | 0.228 MG | 0.065 MG |
| Vitamin B6 | 0.217 MG | 0.195 MG |
| Folate | 4 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 313% more calcium than carrot juice - spinach has 99mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Spinach is a great source of iron and it has 489% more iron than carrot juice - spinach has 2.7mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both spinach and carrot juice are high in potassium. Spinach has 91% more potassium than carrot juice - spinach has 558mg 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 alpha-carotene than spinach per 100 grams, however, spinach contains more lutein + zeaxanthin than carrot juice per 100 grams. Both carrot juice and spinach contain significant amounts of beta-carotene.
| Carrot Juice | Spinach | |
|---|---|---|
| beta-carotene | 9303 UG | 5626 UG |
| alpha-carotene | 4342 UG | ~ |
| lycopene | 2 UG | ~ |
| lutein + zeaxanthin | 333 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than carrot juice per 100 grams.
| Carrot Juice | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.138 G |
| Total | 0.009 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, carrot juice has more linoleic acid than spinach per 100 grams.
| Carrot Juice | Spinach | |
|---|---|---|
| linoleic acid | 0.061 G | 0.026 G |
| Total | 0.061 G | 0.026 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: Carrot Juice (Carrot juice, canned) and Spinach (Spinach, raw) .
Carrot Juice g
()
|
Daily Values (%) |
Spinach 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 spinach or carrot juice contain more calories in 100 grams?Spinach and carrot juice contain similar amounts of calories - spinach has 23 calories in 100g and carrot juice has 40 calories.
Is spinach or carrot juice better for protein?
Spinach has 200% more protein than carrot juice - spinach has 2.9g of protein per 100 grams and carrot juice has 0.95g of protein.
Does spinach or carrot juice have more carbohydrates?
By weight, spinach and carrot juice contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does spinach or carrot juice contain more calcium?
Spinach is a rich source of calcium and it has 310% more calcium than carrot juice - spinach has 99mg of calcium in 100 grams and carrot juice has 24mg of calcium.
Does spinach or carrot juice contain more potassium?
Both spinach and carrot juice are high in potassium. Spinach has 90% more potassium than carrot juice - spinach has 558mg of potassium in 100 grams and carrot juice has 292mg of potassium.