Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and carrots:
Raspberries and carrots contain similar amounts of calories - raspberry has 52 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, raspberries is lighter in carbs, heavier in fat and similar to carrots for protein. Raspberries has a macronutrient ratio of 8:82:10 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Raspberries | Carrots | |
---|---|---|
Protein | 8% | 9% |
Carbohydrates | 82% | 87% |
Fat | 10% | 5% |
Alcohol | ~ | ~ |
Raspberries and carrots contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
Both raspberries and carrots are high in dietary fiber. Raspberry has 132% more dietary fiber than carrot - raspberry has 6.5g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
Raspberries and carrots contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and carrot has 4.7g of sugar.
Raspberries and carrots contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and carrot has 0.93g of protein.
Both raspberries and carrots are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Raspberry is an excellent source of Vitamin C and it has 344% more Vitamin C than carrot - raspberry has 26.2mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Carrot is an excellent source of Vitamin A and it has 416 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Raspberries and carrots contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Raspberries and carrots contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
Carrot has more Vitamin B6. Both raspberries and carrots contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
Raspberries | Carrots | |
---|---|---|
Thiamin | 0.032 MG | 0.066 MG |
Riboflavin | 0.038 MG | 0.058 MG |
Niacin | 0.598 MG | 0.983 MG |
Pantothenic acid | 0.329 MG | 0.273 MG |
Vitamin B6 | 0.055 MG | 0.138 MG |
Folate | 21 UG | 19 UG |
Raspberries and carrots contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and carrot has 33mg of calcium.
Raspberries and carrots contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and carrot has 0.3mg of iron.
Carrot is an excellent source of potassium and it has 112% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and carrot has 320mg of potassium.
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 raspberry per 100 grams, however, raspberry contains more quercetin than carrot per 100 grams.
Raspberries | Carrots | |
---|---|---|
kaempferol | 0.06 mg | 0.24 mg |
Quercetin | 1.05 mg | 0.21 mg |
luteolin | ~ | 0.11 mg |
myricetin | ~ | 0.04 mg |
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, both raspberries and carrots contain significant amounts of lutein + zeaxanthin.
Raspberries | Carrots | |
---|---|---|
beta-carotene | 12 UG | 8285 UG |
alpha-carotene | 16 UG | 3477 UG |
lutein + zeaxanthin | 136 UG | 256 UG |
lycopene | ~ | 1 UG |
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than carrot per 100 grams.
Raspberries | Carrots | |
---|---|---|
alpha linoleic acid | 0.126 G | 0.002 G |
Total | 0.126 G | 0.002 G |
Comparing omega-6 fatty acids, raspberry has more linoleic acid than carrot per 100 grams.
Raspberries | Carrots | |
---|---|---|
linoleic acid | 0.249 G | 0.1 G |
Total | 0.249 G | 0.1 G |
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: Raspberries (Raspberries, raw) and Carrots (Carrots, raw) .
Raspberries 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 | |||