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Sweet potato vs. Carrot — In-Depth Nutrition Comparison

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Important differences between Sweet potato and Carrot

  • Sweet potato has more Manganese, Vitamin C, Vitamin A RAE, Copper, Vitamin B5, and Vitamin B6, however, Carrot has more Vitamin K.
  • Sweet potato's daily need coverage for Manganese is 15% more.
  • Sweet potato has 4 times more Copper than Carrot. Sweet potato has 0.161mg of Copper, while Carrot has 0.045mg.
  • Carrot is lower in Sugar.

The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Carrots, raw.

Infographic

Sweet potato vs Carrot infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +15.2%
Contains more Iron +130%
Contains more Magnesium +125%
Contains more Phosphorus +54.3%
Contains more Potassium +48.4%
Contains less Sodium -47.8%
Contains more Zinc +33.3%
Contains more Copper +257.8%
Contains more Manganese +247.6%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Calcium +15.2%
Contains more Iron +130%
Contains more Magnesium +125%
Contains more Phosphorus +54.3%
Contains more Potassium +48.4%
Contains less Sodium -47.8%
Contains more Zinc +33.3%
Contains more Copper +257.8%
Contains more Manganese +247.6%
Contains more Selenium +100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
2
Carrot
Contains more Vitamin A +15%
Contains more Vitamin C +232.2%
Contains more Vitamin B1 +62.1%
Contains more Vitamin B2 +82.8%
Contains more Vitamin B3 +51.3%
Contains more Vitamin B5 +223.8%
Contains more Vitamin B6 +107.2%
Contains more Folate +216.7%
Contains more Vitamin K +473.9%
Equal in Vitamin E - 0.66
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +15%
Contains more Vitamin C +232.2%
Contains more Vitamin B1 +62.1%
Contains more Vitamin B2 +82.8%
Contains more Vitamin B3 +51.3%
Contains more Vitamin B5 +223.8%
Contains more Vitamin B6 +107.2%
Contains more Folate +216.7%
Contains more Vitamin K +473.9%
Equal in Vitamin E - 0.66

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +116.1%
Contains more Carbs +116.2%
Contains more Other +40.6%
Contains more Fats +60%
Contains more Water +16.5%
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +116.1%
Contains more Carbs +116.2%
Contains more Other +40.6%
Contains more Fats +60%
Contains more Water +16.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -28.8%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +27.2%
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains less Saturated Fat -28.8%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +27.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +393%
Contains more Maltose +∞%
Contains more Sucrose +57.5%
Equal in Glucose - 0.59
Equal in Fructose - 0.55
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +393%
Contains more Maltose +∞%
Contains more Sucrose +57.5%
Equal in Glucose - 0.59
Equal in Fructose - 0.55

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Carrot
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Carrot Opinion
Net carbs 17.41g 6.78g Sweet potato
Protein 2.01g 0.93g Sweet potato
Fats 0.15g 0.24g Carrot
Carbs 20.71g 9.58g Sweet potato
Calories 90kcal 41kcal Sweet potato
Starch 7.05g 1.43g Sweet potato
Fructose 0.5g 0.55g Carrot
Sugar 6.48g 4.74g Carrot
Fiber 3.3g 2.8g Sweet potato
Calcium 38mg 33mg Sweet potato
Iron 0.69mg 0.3mg Sweet potato
Magnesium 27mg 12mg Sweet potato
Phosphorus 54mg 35mg Sweet potato
Potassium 475mg 320mg Sweet potato
Sodium 36mg 69mg Sweet potato
Zinc 0.32mg 0.24mg Sweet potato
Copper 0.161mg 0.045mg Sweet potato
Manganese 0.497mg 0.143mg Sweet potato
Selenium 0.2µg 0.1µg Sweet potato
Vitamin A 19218IU 16706IU Sweet potato
Vitamin A RAE 961µg 835µg Sweet potato
Vitamin E 0.71mg 0.66mg Sweet potato
Vitamin C 19.6mg 5.9mg Sweet potato
Vitamin B1 0.107mg 0.066mg Sweet potato
Vitamin B2 0.106mg 0.058mg Sweet potato
Vitamin B3 1.487mg 0.983mg Sweet potato
Vitamin B5 0.884mg 0.273mg Sweet potato
Vitamin B6 0.286mg 0.138mg Sweet potato
Folate 6µg 19µg Carrot
Vitamin K 2.3µg 13.2µg Carrot
Tryptophan 0.04mg 0.012mg Sweet potato
Threonine 0.107mg 0.191mg Carrot
Isoleucine 0.07mg 0.077mg Carrot
Leucine 0.118mg 0.102mg Sweet potato
Lysine 0.084mg 0.101mg Carrot
Methionine 0.037mg 0.02mg Sweet potato
Phenylalanine 0.114mg 0.061mg Sweet potato
Valine 0.11mg 0.069mg Sweet potato
Histidine 0.039mg 0.04mg Carrot
Saturated Fat 0.052g 0.037g Carrot
Monounsaturated Fat 0.002g 0.014g Carrot
Polyunsaturated fat 0.092g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Carrot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Sweet potato
98%
Carrot
Minerals Daily Need Coverage Score
25%
Sweet potato
12%
Carrot

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 33mg)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 1.74g)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.