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.
Detailed nutritional comparison of orange and carrots is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Carrots src

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


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 similar to carrots for protein, carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for carrots, 8:88:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Carrots
Protein 6% 8%
Carbohydrates 91% 88%
Fat 4% 4%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Orange or Carrots .

Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Carrots (Carrots, raw) .

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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.