Baby Carrots vs. Zucchini
Nutrition comparison of Baby Carrots and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
baby carrots
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in baby carrots and zucchini:
- Both baby carrots and zucchini are high in potassium.
- Baby carrot has more beta-carotene and alpha-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than baby carrot.
- Baby carrot is a great source of dietary fiber.
- Baby carrot is an excellent source of Vitamin A.
- Zucchini has more riboflavin.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Baby Carrots (Carrots, baby, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Baby carrots and zucchini contain similar amounts of calories - baby carrot has 35 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, baby carrots is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Baby carrots has a macronutrient ratio of 8:92:0 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Baby Carrots | Zucchini | |
|---|---|---|
| Protein | 8% | 24% |
| Carbohydrates | 92% | 62% |
| Fat | ~ | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Baby carrots and zucchini contain similar amounts of carbs - baby carrot has 8.2g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in baby carrots are made of 62% sugar and 38% dietary fiber, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Baby carrot is a great source of dietary fiber and it has 190% more dietary fiber than zucchini - baby carrot has 2.9g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Baby carrots and zucchini contain similar amounts of sugar - baby carrot has 4.8g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Baby carrots and zucchini contain similar amounts of protein - baby carrot has 0.64g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both baby carrots and zucchini are low in saturated fat - baby carrot has 0.02g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 588% more Vitamin C than baby carrot - baby carrot has 2.6mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Baby carrot is an excellent source of Vitamin A and it has 68 times more Vitamin A than zucchini - baby carrot has 690ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Zucchini and baby carrots contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Baby carrots and zucchini contain similar amounts of Vitamin K - baby carrot has 9.4ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin. Both baby carrots and zucchini contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Baby Carrots | Zucchini | |
|---|---|---|
| Thiamin | 0.03 MG | 0.045 MG |
| Riboflavin | 0.036 MG | 0.094 MG |
| Niacin | 0.556 MG | 0.451 MG |
| Pantothenic acid | 0.401 MG | 0.204 MG |
| Vitamin B6 | 0.105 MG | 0.163 MG |
| Folate | 27 UG | 24 UG |
Minerals
calcium
Baby carrot has 100% more calcium than zucchini - baby carrot has 32mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Baby carrot has 141% more iron than zucchini - baby carrot has 0.89mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both baby carrots and zucchini are high in potassium. Baby carrot is very similar to baby carrot for potassium - baby carrot has 237mg of potassium per 100 grams and zucchini has 261mg 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 beta-carotene and alpha-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than baby carrot per 100 grams.
| Baby Carrots | Zucchini | |
|---|---|---|
| beta-carotene | 6391 UG | 120 UG |
| alpha-carotene | 3767 UG | ~ |
| lutein + zeaxanthin | 358 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than baby carrot per 100 grams.
| Baby Carrots | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.061 G |
| Total | 0.008 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both baby carrots and zucchini contain significant amounts of linoleic acid.
| Baby Carrots | Zucchini | |
|---|---|---|
| linoleic acid | 0.057 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.057 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.
Note: The specific food items compared are: Baby Carrots (Carrots, baby, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Baby 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 baby carrots or zucchini contain more calories in 100 grams?Baby carrots and zucchini contain similar amounts of calories - baby carrot has 35 calories in 100g and zucchini has 17 calories.
Does baby carrots or zucchini have more carbohydrates?
By weight, baby carrots and zucchini contain similar amounts of carbs - baby carrot has 8.2g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in baby carrots are made of 60% sugar and 40% dietary fiber, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.
Does baby carrots or zucchini contain more potassium?
Both baby carrots and zucchini are high in potassium. Baby carrot is very similar to baby carrot for potassium - baby carrot has 237mg of potassium in 100 grams and zucchini has 261mg of potassium.