Carrots vs. Zucchini
Nutrition comparison of Carrots and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and zucchini:
- Both zucchini and carrots are high in potassium.
- Carrot has more beta-carotene and alpha-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than carrot.
- Carrot has more niacin.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A.
- Zucchini has 59% less calories than carrot.
- Zucchini has 68% less carbohydrates than carrot.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Carrots (Carrots, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 59% less calories than carrot - zucchini has 17 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Carrots has a macronutrient ratio of 9:86:6 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Zucchini | |
|---|---|---|
| Protein | 9% | 24% |
| Carbohydrates | 86% | 62% |
| Fat | 6% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 68% less carbohydrates than carrot - zucchini has 3.1g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Carrot is a great source of dietary fiber and it has 180% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Zucchini and carrots contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Zucchini and carrots contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both zucchini and carrots are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 203% more Vitamin C than carrot - zucchini has 17.9mg 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 82 times more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Zucchini and carrots contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Zucchini and carrots contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more niacin. Both carrots and zucchini contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Carrots | Zucchini | |
|---|---|---|
| Thiamin | 0.066 MG | 0.045 MG |
| Riboflavin | 0.058 MG | 0.094 MG |
| Niacin | 0.983 MG | 0.451 MG |
| Pantothenic acid | 0.273 MG | 0.204 MG |
| Vitamin B6 | 0.138 MG | 0.163 MG |
| Folate | 19 UG | 24 UG |
Minerals
calcium
Carrot has 106% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Zucchini and carrots contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both zucchini and carrots are high in potassium. Carrot has 23% more potassium than zucchini - zucchini has 261mg 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 zucchini per 100 grams, however, zucchini contains more quercetin than carrot per 100 grams.
| Carrots | Zucchini | |
|---|---|---|
| luteolin | 0.11 mg | ~ |
| kaempferol | 0.24 mg | ~ |
| myricetin | 0.04 mg | ~ |
| Quercetin | 0.21 mg | 0.66 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 beta-carotene and alpha-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than carrot per 100 grams.
| Carrots | Zucchini | |
|---|---|---|
| beta-carotene | 8285 UG | 120 UG |
| alpha-carotene | 3477 UG | ~ |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Carrots | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.061 G |
| Total | 0.002 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than zucchini per 100 grams.
| Carrots | Zucchini | |
|---|---|---|
| linoleic acid | 0.1 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.1 G | 0.031 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.
Carrots g
()
|
Daily Values (%) |
Zucchini 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 zucchini or carrots contain more calories in 100 grams?Zucchini has 60% less calories than carrot - zucchini has 17 calories in 100g and carrot has 41 calories.
Does zucchini or carrots have more carbohydrates?
By weight, zucchini has 70% fewer carbohydrates than carrot - zucchini has 3.1g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does zucchini or carrots contain more potassium?
Both zucchini and carrots are high in potassium. Carrot has 20% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and carrot has 320mg of potassium.