Raspberries vs. Carrots
Nutrition comparison of Raspberries and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and carrots:
- Both raspberries and carrots are high in dietary fiber.
- Carrot has more Vitamin B6.
- Carrot is an excellent source of Vitamin A and potassium.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and carrots contain similar amounts of calories - raspberry has 52 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, raspberries is lighter in carbs, heavier in fat and similar to carrots for protein. Raspberries has a macronutrient ratio of 8:82:10 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Carrots | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 82% | 87% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and carrots contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both raspberries and carrots are high in dietary fiber. Raspberry has 132% more dietary fiber than carrot - raspberry has 6.5g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Raspberries and carrots contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Raspberries and carrots contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both raspberries and carrots are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 344% more Vitamin C than carrot - raspberry has 26.2mg 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 416 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Raspberries and carrots contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Raspberries and carrots contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more Vitamin B6. Both raspberries and carrots contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Raspberries | Carrots | |
|---|---|---|
| Thiamin | 0.032 MG | 0.066 MG |
| Riboflavin | 0.038 MG | 0.058 MG |
| Niacin | 0.598 MG | 0.983 MG |
| Pantothenic acid | 0.329 MG | 0.273 MG |
| Vitamin B6 | 0.055 MG | 0.138 MG |
| Folate | 21 UG | 19 UG |
Minerals
calcium
Raspberries and carrots contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Raspberries and carrots contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Carrot is an excellent source of potassium and it has 112% more potassium than raspberry - raspberry has 151mg 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, carrot has more kaempferol than raspberry per 100 grams, however, raspberry contains more quercetin than carrot per 100 grams.
| Raspberries | Carrots | |
|---|---|---|
| kaempferol | 0.06 mg | 0.24 mg |
| Quercetin | 1.05 mg | 0.21 mg |
| luteolin | ~ | 0.11 mg |
| myricetin | ~ | 0.04 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, both raspberries and carrots contain significant amounts of lutein + zeaxanthin.
| Raspberries | Carrots | |
|---|---|---|
| beta-carotene | 12 UG | 8285 UG |
| alpha-carotene | 16 UG | 3477 UG |
| lutein + zeaxanthin | 136 UG | 256 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Raspberries | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.002 G |
| Total | 0.126 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than carrot per 100 grams.
| Raspberries | Carrots | |
|---|---|---|
| linoleic acid | 0.249 G | 0.1 G |
| Total | 0.249 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.
Note: The specific food items compared are: Raspberries (Raspberries, raw) and Carrots (Carrots, raw) .
Raspberries 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 raspberries or carrots contain more calories in 100 grams?Raspberries and carrots contain similar amounts of calories - raspberry has 52 calories in 100g and carrot has 41 calories.
Does raspberries or carrots have more carbohydrates?
By weight, raspberries and carrots contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does raspberries or carrots contain more potassium?
Carrot is a rich source of potassium and it has 110% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and carrot has 320mg of potassium.