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Carrot vs Potato - In-Depth Nutrition Comparison

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What are the main differences between Carrot and Potato?

  • Carrot is richer in Vitamin K, yet Potato is richer in Vitamin A RAE, Vitamin C, Vitamin B6, Copper, and Iron.
  • Carrot's daily need coverage for Vitamin A RAE is 93% higher.
  • Carrot has 66 times more Vitamin E than Potato. Carrot has 0.66mg of Vitamin E , while Potato has 0.01mg.

We used Carrots, raw and Potatoes, flesh and skin, raw types in this comparison.

Infographic

Carrot vs Potato infographic
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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
Carrot
1
:
7
Potato
Contains more Calcium +175%
Contains more Iron +170%
Contains more Magnesium +91.7%
Contains more Phosphorus +62.9%
Contains more Potassium +32.8%
Contains less Sodium -91.3%
Contains more Zinc +25%
Contains more Copper +144.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +175%
Contains more Iron +170%
Contains more Magnesium +91.7%
Contains more Phosphorus +62.9%
Contains more Potassium +32.8%
Contains less Sodium -91.3%
Contains more Zinc +25%
Contains more Copper +144.4%

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
Carrot
5
:
5
Potato
Contains more Vitamin A +835200%
Contains more Vitamin E +6500%
Contains more Vitamin B2 +81.3%
Contains more Folate +26.7%
Contains more Vitamin K +560%
Contains more Vitamin C +233.9%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B6 +115.9%
Equal in Vitamin B3 - 1.061
Equal in Vitamin B5 - 0.295
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +835200%
Contains more Vitamin E +6500%
Contains more Vitamin B2 +81.3%
Contains more Folate +26.7%
Contains more Vitamin K +560%
Contains more Vitamin C +233.9%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B6 +115.9%
Equal in Vitamin B3 - 1.061
Equal in Vitamin B5 - 0.295

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carrot Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Carrot Potato Opinion
Net carbs 6.78g 15.39g Potato
Protein 0.93g 2.05g Potato
Fats 0.24g 0.09g Carrot
Carbs 9.58g 17.49g Potato
Calories 41kcal 77kcal Potato
Starch 1.43g 15.29g Potato
Fructose 0.55g 0.26g Carrot
Sugar 4.74g 0.82g Potato
Fiber 2.8g 2.1g Carrot
Calcium 33mg 12mg Carrot
Iron 0.3mg 0.81mg Potato
Magnesium 12mg 23mg Potato
Phosphorus 35mg 57mg Potato
Potassium 320mg 425mg Potato
Sodium 69mg 6mg Potato
Zinc 0.24mg 0.3mg Potato
Copper 0.045mg 0.11mg Potato
Vitamin A 16706IU 2IU Carrot
Vitamin E 0.66mg 0.01mg Carrot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.9mg 19.7mg Potato
Vitamin B1 0.066mg 0.081mg Potato
Vitamin B2 0.058mg 0.032mg Carrot
Vitamin B3 0.983mg 1.061mg Potato
Vitamin B5 0.273mg 0.295mg Potato
Vitamin B6 0.138mg 0.298mg Potato
Folate 19µg 15µg Carrot
Vitamin B12 0µg 0µg
Vitamin K 13.2µg 2µg Carrot
Tryptophan 0.012mg 0.021mg Potato
Threonine 0.191mg 0.067mg Carrot
Isoleucine 0.077mg 0.066mg Carrot
Leucine 0.102mg 0.098mg Carrot
Lysine 0.101mg 0.107mg Potato
Methionine 0.02mg 0.032mg Potato
Phenylalanine 0.061mg 0.081mg Potato
Valine 0.069mg 0.103mg Potato
Histidine 0.04mg 0.035mg Carrot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.025g Potato
Monounsaturated Fat 0.014g 0.002g Carrot
Polyunsaturated fat 0.117g 0.042g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
98
Carrot
18
Potato
Mineral Summary Score
13
Carrot
20
Potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Carrot
12%
Potato
Carbohydrates
10%
Carrot
17%
Potato
Fats
1%
Carrot
0%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.92g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 47)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.