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Carrot vs. Mashed potato — In-Depth Nutrition Comparison

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Summary of differences between carrots and mashed potato

  • Carrots have more vitamin A, vitamin C, vitamin K, and fiber; however, mashed potato is higher in polyunsaturated fat.
  • Carrots cover your daily need for vitamin A, 330% more than mashed potato.
  • Mashed potato has less sugar.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Carrots, raw and Fast foods, potato, mashed.

Infographic

Carrot vs Mashed potato 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.
Carrot
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +11.9%
Contains more CopperCopper +28.6%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +45.9%
Contains more MagnesiumMagnesium +25%
Contains more PhosphorusPhosphorus +68.6%
Contains more SeleniumSelenium +700%
~equal in Iron ~0.31mg
~equal in Zinc ~0.22mg

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.
Carrot
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1841.9%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +286.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin KVitamin K +123.7%
Contains more FolateFolate +111.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +52.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.08mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +77.4%
Contains more FatsFats +1075%
Contains more CarbsCarbs +52.9%
Contains more OtherOther +31.3%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +5042.9%
Contains more Poly. FatPolyunsaturated fat +1047%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
3
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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +3490%
Contains more GlucoseGlucose +195%
Contains more FructoseFructose +175%
Contains more StarchStarch +746.2%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Mashed potato DV% diff.
Vitamin A 835µg 43µg 88%
Sodium 69mg 306mg 10%
Polyunsaturated fat 0.117g 1.342g 8%
Vitamin C 5.9mg 0mg 7%
Fiber 2.8g 1.3g 6%
Vitamin K 13.2µg 5.9µg 6%
Vitamin B5 0.273mg 5%
Vitamin B1 0.066mg 0.015mg 4%
Fats 0.24g 2.82g 4%
Starch 1.43g 12.1g 4%
Folate 19µg 9µg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin B2 0.058mg 0.015mg 3%
Phosphorus 35mg 59mg 3%
Saturated fat 0.037g 0.577g 2%
Monounsaturated fat 0.014g 0.72g 2%
Manganese 0.143mg 0.098mg 2%
Calories 41kcal 89kcal 2%
Vitamin E 0.66mg 0.42mg 2%
Carbs 9.58g 14.65g 2%
Calcium 33mg 18mg 2%
Choline 8.8mg 13.4mg 1%
Selenium 0.1µg 0.8µg 1%
Copper 0.045mg 0.035mg 1%
Vitamin B3 0.983mg 1.08mg 1%
Protein 0.93g 1.65g 1%
Vitamin B6 0.138mg 0.12mg 1%
Magnesium 12mg 15mg 1%
Potassium 320mg 286mg 1%
Net carbs 6.78g 13.35g N/A
Iron 0.3mg 0.31mg 0%
Sugar 4.74g 0.5g N/A
Zinc 0.24mg 0.22mg 0%
Trans fat 0g 0.105g N/A
Tryptophan 0.012mg 0%
Threonine 0.191mg 0%
Isoleucine 0.077mg 0%
Leucine 0.102mg 0%
Lysine 0.101mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.061mg 0%
Valine 0.069mg 0%
Histidine 0.04mg 0%
Fructose 0.55g 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Carrot
9%
Mashed potato
Minerals Daily Need Coverage Score
12%
Carrot
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 4.24g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.4)
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 237mg)
Which food is lower in Saturated fat?
Carrot
Carrot is lower in Saturated fat (difference - 0.54g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.