Oats vs. Carrots
Nutrition comparison of Oats and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and carrots:
- Both oats and carrots are high in dietary fiber and potassium.
- Carrot has 37 times less saturated fat than oat.
- Carrot is an excellent source of Vitamin A.
- Oat has more thiamin, riboflavin, pantothenic acid and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and carrot has 89% less calories than oat - oat has 389 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to carrots per calorie. Oats has a macronutrient ratio of 17:67:16 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Carrots | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 67% | 87% |
| Fat | 16% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and carrot has 86% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both oats and carrots are high in dietary fiber. Oat has 279% more dietary fiber than carrot - oat has 10.6g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Oat has less sugar than carrot - carrot has 4.7g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 17 times more protein than carrot - oat has 16.9g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Carrot has 37 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has more Vitamin C than oat - carrot has 5.9mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than oat - carrot has 835ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Carrot has more Vitamin E than oat - carrot has 0.66mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Carrot has more Vitamin K than oat - carrot has 13.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, pantothenic acid and folate. Both oats and carrots contain significant amounts of niacin and Vitamin B6.
| Oats | Carrots | |
|---|---|---|
| Thiamin | 0.763 MG | 0.066 MG |
| Riboflavin | 0.139 MG | 0.058 MG |
| Niacin | 0.961 MG | 0.983 MG |
| Pantothenic acid | 1.349 MG | 0.273 MG |
| Vitamin B6 | 0.119 MG | 0.138 MG |
| Folate | 56 UG | 19 UG |
Minerals
calcium
Oat is a great source of calcium and it has 64% more calcium than carrot - oat has 54mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Oat is an excellent source of iron and it has 14 times more iron than carrot - oat has 4.7mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both oats and carrots are high in potassium. Oat has 34% more potassium than carrot - oat has 429mg of potassium per 100 grams and carrot has 320mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Oats | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.002 G |
| Total | 0.111 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than carrot per 100 grams.
| Oats | Carrots | |
|---|---|---|
| linoleic acid | 2.424 G | 0.1 G |
| Total | 2.424 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.
Oats 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 oats or carrots contain more calories in 100 grams?Oat is high in calories and carrot has 90% less calories than oat - oat has 389 calories in 100g and carrot has 41 calories.
Does oats or carrots have more carbohydrates?
By weight, oat is high in carbohydrates and carrot has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does oats or carrots contain more iron?
Oat is an abundant source of iron and it has 14 times more iron than carrot - oat has 4.7mg of iron in 100 grams and carrot has 0.3mg of iron.
Does oats or carrots contain more potassium?
Both oats and carrots are high in potassium. Oat has 30% more potassium than carrot - oat has 429mg of potassium in 100 grams and carrot has 320mg of potassium.