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 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and carrots:
- Both broccoli and carrots are high in dietary fiber and potassium.
- Broccoli has more riboflavin, pantothenic acid and folate.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- Carrot has more beta-carotene and alpha-carotene than broccoli, however, broccoli contains more lutein + zeaxanthin than carrot.
- Carrot is an excellent source of Vitamin A.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and carrots contain similar amounts of calories - broccoli has 34 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, broccoli is heavier in protein, much lighter in carbs and similar to carrots for fat. Broccoli has a macronutrient ratio of 28:65:7 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Carrots | |
|---|---|---|
| Protein | 28% | 9% |
| Carbohydrates | 65% | 87% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and carrots contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both broccoli and carrots are high in dietary fiber. Broccoli is very similar to broccoli for 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 203% 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 an excellent source of Vitamin C and it has 14 times 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 an excellent source of Vitamin A and it has 25 times 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.
Vitamin K
Broccoli is a great source of Vitamin K and it has 670% more Vitamin K than carrot - broccoli has 101.6ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
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 42% more calcium than carrot - broccoli has 47mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Broccoli has 143% 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 is very similar to broccoli for 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, 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 |
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.
Broccoli g
()
|
Daily Values (%) |
Carrots 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 carrots contain more calories in 100 grams?Broccoli and carrots contain similar amounts of calories - broccoli has 34 calories in 100g and carrot has 41 calories.
Does broccoli or carrots have more carbohydrates?
By weight, broccoli and carrots contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does broccoli or carrots contain more potassium?
Both broccoli and carrots are high in potassium. Broccoli is very similar to broccoli for potassium - broccoli has 316mg of potassium in 100 grams and carrot has 320mg of potassium.