Baby Carrots vs. Spinach
Nutrition comparison of Baby Carrots and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
baby carrots
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in baby carrots and spinach:
- Both spinach and baby carrots are high in Vitamin A, dietary fiber and potassium.
- Baby carrot has more alpha-carotene than spinach, however, spinach contains more lutein + zeaxanthin than baby carrot.
- Spinach has 10.3 times less sugar than baby carrot.
- Spinach has more thiamin, riboflavin and folate, however, baby carrot contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Baby Carrots (Carrots, baby, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and baby carrots contain similar amounts of calories - spinach has 23 calories per 100 grams and baby carrot has 35 calories.
| Baby Carrots | Spinach | |
|---|---|---|
| Protein | 8% | 40% |
| Carbohydrates | 92% | 49% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and baby carrots contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and baby carrot has 8.2g of carbohydrates.
dietary fiber
Both spinach and baby carrots are high in dietary fiber. Baby carrot has 32% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and baby carrot has 2.9g of dietary fiber.
sugar
Spinach has 10.3 times less sugar than baby carrot - spinach has 0.42g of sugar per 100 grams and baby carrot has 4.8g of sugar.
Protein
protein
Spinach has 347% more protein than baby carrot - spinach has 2.9g of protein per 100 grams and baby carrot has 0.64g of protein.
Fat
saturated fat
Both spinach and baby carrots are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and baby carrot has 0.02g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 981% more Vitamin C than baby carrot - spinach has 28.1mg of Vitamin C per 100 grams and baby carrot has 2.6mg of Vitamin C.
Vitamin A
Both spinach and baby carrots are high in Vitamin A. Baby carrot has 47% more Vitamin A than spinach - spinach has 469ug of Vitamin A per 100 grams and baby carrot has 690ug of Vitamin A.
Vitamin E
Spinach has more Vitamin E than baby carrot - spinach has 2mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 50 times more Vitamin K than baby carrot - spinach has 482.9ug of Vitamin K per 100 grams and baby carrot has 9.4ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin and folate, however, baby carrot contains more pantothenic acid. Both baby carrots and spinach contain significant amounts of niacin and Vitamin B6.
| Baby Carrots | Spinach | |
|---|---|---|
| Thiamin | 0.03 MG | 0.078 MG |
| Riboflavin | 0.036 MG | 0.189 MG |
| Niacin | 0.556 MG | 0.724 MG |
| Pantothenic acid | 0.401 MG | 0.065 MG |
| Vitamin B6 | 0.105 MG | 0.195 MG |
| Folate | 27 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 209% more calcium than baby carrot - spinach has 99mg of calcium per 100 grams and baby carrot has 32mg of calcium.
iron
Spinach is a great source of iron and it has 204% more iron than baby carrot - spinach has 2.7mg of iron per 100 grams and baby carrot has 0.89mg of iron.
potassium
Both spinach and baby carrots are high in potassium. Spinach has 135% more potassium than baby carrot - spinach has 558mg of potassium per 100 grams and baby carrot has 237mg 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, baby carrot has more alpha-carotene than spinach per 100 grams, however, spinach contains more lutein + zeaxanthin than baby carrot per 100 grams. Both baby carrots and spinach contain significant amounts of beta-carotene.
| Baby Carrots | Spinach | |
|---|---|---|
| beta-carotene | 6391 UG | 5626 UG |
| alpha-carotene | 3767 UG | ~ |
| lutein + zeaxanthin | 358 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than baby carrot per 100 grams.
| Baby Carrots | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.138 G |
| Total | 0.008 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, baby carrot has more linoleic acid than spinach per 100 grams.
| Baby Carrots | Spinach | |
|---|---|---|
| linoleic acid | 0.057 G | 0.026 G |
| Total | 0.057 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: Baby Carrots (Carrots, baby, raw) and Spinach (Spinach, raw) .
Baby Carrots g
()
|
Daily Values (%) |
Spinach 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 spinach or baby carrots contain more calories in 100 grams?Spinach and baby carrots contain similar amounts of calories - spinach has 23 calories in 100g and baby carrot has 35 calories.
Is spinach or baby carrots better for protein?
Spinach has 350% more protein than baby carrot - spinach has 2.9g of protein per 100 grams and baby carrot has 0.64g of protein.
Does spinach or baby carrots have more carbohydrates?
By weight, spinach and baby carrots contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and baby carrot has 8.2g of carbohydrates.
Does spinach or baby carrots contain more calcium?
Spinach is a rich source of calcium and it has 210% more calcium than baby carrot - spinach has 99mg of calcium in 100 grams and baby carrot has 32mg of calcium.
Does spinach or baby carrots contain more potassium?
Both spinach and baby carrots are high in potassium. Spinach has 140% more potassium than baby carrot - spinach has 558mg of potassium in 100 grams and baby carrot has 237mg of potassium.