Orange vs. Carrots
Nutrition comparison of Orange and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and carrots:
- Both orange and carrots are high in dietary fiber.
- Carrot has more niacin and Vitamin B6.
- Carrot is an excellent source of Vitamin A and potassium.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and carrots contain similar amounts of calories - orange has 46 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, orange is heavier in carbs and similar to carrots for protein and fat. Orange has a macronutrient ratio of 6:91:4 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Carrots | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 91% | 87% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and carrots contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Both orange and carrots are high in dietary fiber. Orange is very similar to orange for dietary fiber - orange has 2.4g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Carrot has 48% less sugar than orange - orange has 9.1g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Orange and carrots contain similar amounts of protein - orange has 0.7g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both orange and carrots are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 663% more Vitamin C than carrot - orange has 45mg 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 74 times more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Orange and carrots contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Carrot has more Vitamin K than orange - carrot has 13.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Carrot has more niacin and Vitamin B6. Both orange and carrots contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Orange | Carrots | |
|---|---|---|
| Thiamin | 0.1 MG | 0.066 MG |
| Riboflavin | 0.04 MG | 0.058 MG |
| Niacin | 0.4 MG | 0.983 MG |
| Pantothenic acid | 0.25 MG | 0.273 MG |
| Vitamin B6 | 0.051 MG | 0.138 MG |
| Folate | 17 UG | 19 UG |
Minerals
calcium
Orange is a great source of calcium and it has 30% more calcium than carrot - orange has 43mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Orange and carrots contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Carrot is an excellent source of potassium and it has 89% more potassium than orange - orange has 169mg of potassium per 100 grams and carrot has 320mg 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, both orange and carrots contain significant amounts of lutein + zeaxanthin.
| Orange | Carrots | |
|---|---|---|
| beta-carotene | 71 UG | 8285 UG |
| alpha-carotene | 11 UG | 3477 UG |
| lutein + zeaxanthin | 129 UG | 256 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Orange | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.002 G |
| Total | 0.011 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than orange per 100 grams.
| Orange | Carrots | |
|---|---|---|
| linoleic acid | 0.031 G | 0.1 G |
| Total | 0.031 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.
Orange 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 orange or carrots contain more calories in 100 grams?Orange and carrots contain similar amounts of calories - orange has 46 calories in 100g and carrot has 41 calories.
Does orange or carrots have more carbohydrates?
By weight, orange and carrots contain similar amounts of carbs - orange has 11.5g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does orange or carrots contain more potassium?
Carrot is a rich source of potassium and it has 90% more potassium than orange - orange has 169mg of potassium in 100 grams and carrot has 320mg of potassium.