Asparagus vs Carrots – Which is Healthier?

Our Verdict

When comparing asparagus to carrots, we picked the asparagus.

Why?

In terms of macros, they’re fairly comparable: asparagus has more protein (but the numbers are small), while carrots have very slightly more fiber, and somewhat more carbs, but again, it’s not much. The glycemic indices also being comparable, we’re calling this round a tie, but feel free to swing it one way or the other if you have strong subjective feelings about those small macro differences.

When it comes to vitamins, asparagus has more of vitamins B1, B2, B7, B9, E, K, and choline, while carrots have more of vitamins A and B6. While carrots are admittedly one of the best sources of vitamin A in existence, there is only so far that can take a vegetable, and we say asparagus wins on strength of numbers (and by large margins on each of those vitamins, too).

In the category of minerals, asparagus has more copper, iron, magnesium, manganese, phosphorus, selenium, and zinc, while carrots have more calcium and potassium. Another win for asparagus.

Looking at polyphenols, asparagus has a greater total mass of polyphenols (mostly quercetin), while carrots have more diversity, but mostly tiny numbers. We’d call this a win for asparagus, but an argument could be made for a tie in this category.

Adding up the sections makes for an overall win for asparagus, but by all means enjoy either or both; diversity is good!

Want to learn more?

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Enjoy!