Carrots vs. Spinach

Nutrition comparison of Carrots and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of carrots versus spinach (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Carrots source
Image of Spinach source

Calories and Carbs

calories

Spinach and carrots contain similar amounts of calories - spinach has 23kcal of calories per 100 grams and carrot has 41kcal of calories.

dietary fiber

Both spinach and carrots are high in dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Spinach has less sugar than carrot - spinach has 0.42g of sugar per 100 grams and carrot has 4.7g of sugar.

Protein

protein

Spinach has more protein than carrot - spinach has 2.9g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

Both spinach and carrots are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.

Vitamins

Vitamin C

Spinach is a excellent source of Vitamin C and it has more Vitamin C than carrot - spinach has 28.1mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Both spinach and carrots are high in Vitamin A - spinach has 469ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.

Vitamin E

Spinach and carrots contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

The B Vitamins

Spinach has more riboflavin and folate, however, carrot contains more pantothenic acid. Both carrots and spinach contain significant amounts of thiamin, niacin and vitamin b6.

Carrots Spinach
Thiamin 0.066 MG 0.078 MG
Riboflavin 0.058 MG 0.189 MG
Niacin 0.983 MG 0.724 MG
Pantothenic acid 0.273 MG 0.065 MG
Vitamin B6 0.138 MG 0.195 MG
Folate 19 UG 194 UG

Minerals

calcium

Spinach is a excellent source of calcium and it has more calcium than carrot - spinach has 99mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Spinach is a great source of iron and it has more iron than carrot - spinach has 2.7mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Both spinach and carrots are high in potassium - spinach has 558mg 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, spinach has more luteolin, kaempferol, myricetin and quercetin than carrot per 100 grams.

Carrots Spinach
luteolin 0.11 mg 0.74 mg
kaempferol 0.24 mg 6.38 mg
myricetin 0.04 mg 0.35 mg
Quercetin 0.21 mg 3.97 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 alpha-carotene than spinach per 100 grams, however, spinach contains more lutein + zeaxanthin than carrot per 100 grams. Both carrots and spinach contain significant amounts of beta-carotene.

Carrots Spinach
beta-carotene 8285 UG 5626 UG
alpha-carotene 3477 UG ~
lycopene 1 UG ~
lutein + zeaxanthin 256 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than carrot per 100 grams.

Carrots Spinach
alpha linoleic acid 0.002 G 0.138 G
Total 0.002 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, carrot has more linoleic acid than spinach per 100 grams.

Carrots Spinach
linoleic acid 0.1 G 0.026 G
Total 0.1 G 0.026 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: Carrots (Carrots, raw) and Spinach (Spinach, raw) .

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