Photo: Tim Douglas

Is carrot better than apple?

Carrots contain more minerals and vitamins than apples. They have 300 times more Vitamin A, nine times more Vitamin B3, and five times more zinc and calcium. On the other hand, apples are low in saturated fat and sodium.

foodstruct.com - Apple vs Carrot - Health impact and Nutrition Comparison - Foodstruct

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Summary

Introduction

We will go through the differences and similarities between carrots and apples, focusing on nutrition and health impact.

Varieties

Apples belong to the Malus genus; there are more than 75.000 cultivars of apples. The tree originated in Central Asia, but nowadays, they are cultivated worldwide. Carrots are root vegetables that belong to the Daucus genus. Fast-growing carrot cultivars mature 90 days after seeding, whereas slower-maturing cultivars take 120 days.

Popular Uses

Usually, apples are eaten raw. Apple is used in various desserts, including apple pie and apple crisps, apple butter, and apple jelly. Apple juice, candy apples, and toffee apples are among the most popular products. Carrots can also be eaten raw; they can be baked, sautéed, pickled, glazed, and served with meats, meatloaf, or curries.

NUTRITION

We compared the nutritional profile of apples and carrots. To understand the difference between them, look at our nutrition infographic below.

Calories

Both carrots and apples are considered low calories foods. They have almost similar amounts of calories. Nevertheless, apples have a bit higher calories than carrots. Apple has 52 calories per 100g (65 calories per serving), and carrots have 41 calories per 100g (25 calories per serving).

Minerals

Carrot is relatively richer in minerals than an apple. The amount of calcium and zinc in carrots is five times higher than in apples. Carrots contain more iron, magnesium, potassium, phosphorus, and copper than apples. On the other hand, an apple contains less sodium than carrots. Mineral Comparison Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food Apple 1 : 7 Carrot Contains less Sodium -98.6% Contains more Calcium +450% Contains more Iron +150% Contains more Magnesium +140% Contains more Phosphorus +218.2% Contains more Potassium +199.1% Contains more Zinc +500% Contains more Copper +66.7% Apple Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9% Carrot Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15% Contains less Sodium -98.6% Contains more Calcium +450% Contains more Iron +150% Contains more Magnesium +140% Contains more Phosphorus +218.2% Contains more Potassium +199.1% Contains more Zinc +500% Contains more Copper +66.7%

Vitamins

In comparison, carrots have high vitamin content than apples.

Carrot provides 300 times higher Vitamin A than apples. Carrots fall in the range of the top 9% of foods as a source of Vitamin A. One serving of carrots will fully cover your daily need for Vitamin A. This vegetable also has nine times more Vitamin B3 and more Vitamin E, Vitamin B5, Vitamin C, Vitamin B1, Vitamin B2, Vitamin B6, folate, and Vitamin K.

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Vitamin Comparison Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food Apple 0 : 10 Carrot Contains more Vitamin A +30837% Contains more Vitamin E +266.7% Contains more Vitamin C +28.3% Contains more Vitamin B1 +288.2% Contains more Vitamin B2 +123.1% Contains more Vitamin B3 +980.2% Contains more Vitamin B5 +347.5% Contains more Vitamin B6 +236.6% Contains more Folate +533.3% Contains more Vitamin K +500% Apple Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6% Carrot Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33% Contains more Vitamin A +30837% Contains more Vitamin E +266.7% Contains more Vitamin C +28.3% Contains more Vitamin B1 +288.2% Contains more Vitamin B2 +123.1% Contains more Vitamin B3 +980.2% Contains more Vitamin B5 +347.5% Contains more Vitamin B6 +236.6% Contains more Folate +533.3% Contains more Vitamin K +500%

Fats

Both carrots and apples have a tiny amount of fat: 0.2g.

Carbs

Apples contain more carbs than carrots. They have 13.81g per 100g, whereas carrots have 9.58g per 100g. The central part of apples' carbs is net carbs: 11.41 g. However, carrots have more fiber. They fall in the range of the top of 28% of foods as a source of fiber.

Cholesterol

Both carrots and apples have no cholesterol.

Glycemic Index

According to the International Tables of Glycemic Index, the glycemic index of fruits and vegetables differs depending on the country they were grown in. However, an apple's glycemic index is calculated at 36, while the glycemic index of a carrot is calculated at 39. Both are considered low GI food.

HEALTH IMPACT

Cardiovascular Health

Apples may help to improve vascular function, blood pressure, lipids, and inflammation. Apples' cardioprotective properties are associated with their high polyphenol content [1].

Carrots are rich in fiber and Vitamin C.

One study [2] shows that carrots' soluble fiber may help to lower blood cholesterol levels. Several studies indicate that vegetables high in Vitamin C can help prevent heart disease. Vitamin C supplements can help lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol [3].

Cancer

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Several studies suggest that apples may help reduce cancer risk, particularly lung cancer. According to the study [4], apple consumption has been linked to a lower risk of lung cancer in both men and women. All ethnic groups have a lower risk of lung cancer. Several meta-analysis studies [5] on carrot consumption have found that carrots play an essential role in protecting against various types of cancer. Carrots may have cancer-preventive properties due to bioactive polyacetylene oxylipins falcarinol (FaOH) and falcarindiol (FaDOH).

Diabetes

One study [6] discovered that eating an apple before a high glycemic index food, such as rice, significantly reduces the meal's glycemic response without affecting satiety levels. This effect gives apples the metabolic potential to lower glycemic excursions and the risk of type 2 diabetes and its associated complications. Apple consumption has been linked to a 17% reduction in the risk of developing type 2 diabetes. A weekly serving of apples is associated with a 3% reduction in diabetes risk [7].

Eye Health

Individuals with low Vitamin A levels are more likely to suffer from night blindness, which can be alleviated by eating carrots or other foods high in vitamin A or carotenoids. Carrots contain beta-carotene, which the body converts to Vitamin A, an essential nutrient for eye health. Cataracts and macular degeneration, the world's leading cause of blindness, can be prevented by Vitamin A [8] [9].

Asthma

One study [10], which included 600 people with asthma and 900 people without asthma, found that eating at least two apples per week was positively associated with asthma. Another study found that apples are high in antioxidants, which may help protect the lungs from oxidative damage. In general, the flavonoids found in apples help reduce the risk of asthma.

Boost Immune System

Carrots are high in Vitamin C, a natural immune system booster. Beta-carotene also aids in the production of Vitamin A in the body, which is essential for bolstering your body's immune system, particularly during cold and flu season. Vitamin A helps our bodies respond to intruders and regenerate new cells [11].

DOWNSIDES AND RISKS

Allergy

There are no reports of any allergic reactions to apples. In rare cases, allergies to apples may have those who are also allergic to all fruits belonging to the Rosaceae family [12]. Carrot allergy is an example of cross-reactivity in which proteins in certain fruits and vegetables cause an allergic reaction due to their similarity to proteins found in certain types of pollen. You may react to carrots if you are allergic to birch pollen or mugwort pollen [13].

References

foodstruct.com - Apple vs Carrot - Health impact and Nutrition Comparison - Foodstruct

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