Almonds vs. Carrots
Nutrition comparison of Almonds and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and carrots:
- Both carrots and almonds are high in dietary fiber and potassium.
- Almond has more thiamin, riboflavin, niacin and folate.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Carrot has 56% less carbohydrates than almond.
- Carrot has signficantly less saturated fat than almond.
- Carrot is an excellent source of Vitamin A.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and carrot has 93% less calories than almond - carrot has 41 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to carrots per calorie. Almonds has a macronutrient ratio of 14:14:73 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Carrots | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 14% | 87% |
| Fat | 73% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 56% less carbohydrates than almond - carrot has 9.6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both carrots and almonds are high in dietary fiber. Almond has 346% more dietary fiber than carrot - carrot has 2.8g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Carrots and almonds contain similar amounts of sugar - carrot has 4.7g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 21 times more protein than carrot - carrot has 0.93g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Carrot has signficantly less saturated fat than almond - carrot has 0.03g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and carrots are low in trans fat - almond has 0.02g of trans fat per 100 grams and carrot does not contain significant amounts.
Vitamins
Vitamin C
Carrot has more Vitamin C than almond - carrot has 5.9mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than almond - carrot has 835ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 37 times more Vitamin E than carrot - carrot has 0.66mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Carrot has more Vitamin K than almond - carrot has 13.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and folate. Both almonds and carrots contain significant amounts of pantothenic acid and Vitamin B6.
| Almonds | Carrots | |
|---|---|---|
| Thiamin | 0.205 MG | 0.066 MG |
| Riboflavin | 1.138 MG | 0.058 MG |
| Niacin | 3.618 MG | 0.983 MG |
| Pantothenic acid | 0.471 MG | 0.273 MG |
| Vitamin B6 | 0.137 MG | 0.138 MG |
| Folate | 44 UG | 19 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 715% more calcium than carrot - carrot has 33mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 11 times more iron than carrot - carrot has 0.3mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both carrots and almonds are high in potassium. Almond has 129% more potassium than carrot - carrot has 320mg of potassium per 100 grams and almond has 733mg 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, both almonds and carrots contain significant amounts of kaempferol and quercetin.
| Almonds | Carrots | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 0.24 mg |
| Quercetin | 0.36 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,
| Almonds | Carrots | |
|---|---|---|
| beta-carotene | 1 UG | 8285 UG |
| lutein + zeaxanthin | 1 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almonds and carrots contain small amounts of alpha linoleic acid (ALA).
| Almonds | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.002 G |
| Total | 0.003 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than carrot per 100 grams.
| Almonds | Carrots | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.1 G |
| Total | 12.326 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.
Almonds 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 % |
|
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 carrots or almonds contain more calories in 100 grams?Almond is high in calories and carrot has 90% less calories than almond - carrot has 41 calories in 100g and almond has 579 calories.
Does carrots or almonds have more carbohydrates?
By weight, carrot has 60% fewer carbohydrates than almond - carrot has 9.6g of carbs for 100g and almond has 21.6g of carbohydrates.
Does carrots or almonds contain more calcium?
Almond is a rich source of calcium and it has 720% more calcium than carrot - carrot has 33mg of calcium in 100 grams and almond has 269mg of calcium.
Does carrots or almonds contain more iron?
Almond is an abundant source of iron and it has 11 times more iron than carrot - carrot has 0.3mg of iron in 100 grams and almond has 3.7mg of iron.
Does carrots or almonds contain more potassium?
Both carrots and almonds are high in potassium. Almond has 130% more potassium than carrot - carrot has 320mg of potassium in 100 grams and almond has 733mg of potassium.