Broccoli vs. Carrots

Nutrition comparison of Broccoli and Carrots


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

We compared the nutritional contents of broccoli versus carrots (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Broccoli source
Image of Carrots source

Calories and Carbs

calories

Broccoli and carrots contain similar amounts of calories - broccoli has 34kcal of calories per 100 grams and carrot has 41kcal of calories.

dietary fiber

Both broccoli and carrots are high in dietary fiber - broccoli has 2.6g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Broccoli and carrots contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and carrot has 4.7g of sugar.

Protein

protein

Broccoli has more protein than carrot - broccoli has 2.8g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

Both broccoli and carrots are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.

Vitamins

Vitamin C

Broccoli is a excellent source of Vitamin C and it has more Vitamin C than carrot - broccoli has 89.2mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Carrot is a excellent source of Vitamin A and it has more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.

Vitamin E

Broccoli and carrots contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

The B Vitamins

Broccoli has more riboflavin, pantothenic acid and folate. Both broccoli and carrots contain significant amounts of thiamin, niacin and vitamin b6.

Broccoli Carrots
Thiamin 0.071 MG 0.066 MG
Riboflavin 0.117 MG 0.058 MG
Niacin 0.639 MG 0.983 MG
Pantothenic acid 0.573 MG 0.273 MG
Vitamin B6 0.175 MG 0.138 MG
Folate 63 UG 19 UG

Minerals

calcium

Broccoli is a great source of calcium and it has more calcium than carrot - broccoli has 47mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Broccoli has more iron than carrot - broccoli has 0.73mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Both broccoli and carrots are high in potassium - broccoli has 316mg of potassium per 100 grams and carrot has 320mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, broccoli has more luteolin, kaempferol and quercetin than carrot per 100 grams. Both broccoli and carrots contain small amounts of myricetin.

Broccoli Carrots
luteolin 0.8 mg 0.11 mg
kaempferol 7.84 mg 0.24 mg
myricetin 0.06 mg 0.04 mg
Quercetin 3.26 mg 0.21 mg

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 has more beta-carotene and alpha-carotene than broccoli per 100 grams, however, broccoli contains more lutein + zeaxanthin than carrot per 100 grams.

Broccoli Carrots
beta-carotene 361 UG 8285 UG
alpha-carotene 25 UG 3477 UG
lutein + zeaxanthin 1403 UG 256 UG
lycopene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Broccoli Carrots
alpha linoleic acid 0.0215 G 0.002 G
Total 0.0215 G 0.002 G

omega 6s

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

Broccoli Carrots
other omega 6 0.006 G ~
linoleic acid 0.049 G 0.1 G
Total 0.055 G 0.1 G

Here's an infographic summarizing the nutritional differences between broccoli and carrots. marks particularly rich nutrients.


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 Carrots (Carrots, raw) .

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