Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Carrot vs. Potato — In-Depth Nutrition Comparison

Compare

How are Carrot and Potato different?

  • Carrot is richer in Vitamin A RAE, and Vitamin K, while Potato is higher in Vitamin B6, Iron, Copper, and Potassium.
  • Carrot covers your daily need of Vitamin A RAE 93% more than Potato.
  • Carrot contains 17 times more Vitamin E than Potato. Carrot contains 0.66mg of Vitamin E , while Potato contains 0.04mg.

Carrots, raw and Potatoes, baked, flesh and skin, without salt types were used in this article.

Infographic

Carrot vs 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
1
:
9
Potato
Contains more Calcium +120%
Contains more Iron +260%
Contains more Magnesium +133.3%
Contains more Phosphorus +100%
Contains more Potassium +67.2%
Contains less Sodium -85.5%
Contains more Zinc +50%
Contains more Copper +162.2%
Contains more Manganese +53.1%
Contains more Selenium +300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +120%
Contains more Iron +260%
Contains more Magnesium +133.3%
Contains more Phosphorus +100%
Contains more Potassium +67.2%
Contains less Sodium -85.5%
Contains more Zinc +50%
Contains more Copper +162.2%
Contains more Manganese +53.1%
Contains more Selenium +300%

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
5
:
5
Potato
Contains more Vitamin A +166960%
Contains more Vitamin E +1550%
Contains more Vitamin B2 +20.8%
Contains more Vitamin K +560%
Contains more Vitamin C +62.7%
Contains more Vitamin B3 +43.4%
Contains more Vitamin B5 +37.7%
Contains more Vitamin B6 +125.4%
Contains more Folate +47.4%
Equal in Vitamin B1 - 0.064
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% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +166960%
Contains more Vitamin E +1550%
Contains more Vitamin B2 +20.8%
Contains more Vitamin K +560%
Contains more Vitamin C +62.7%
Contains more Vitamin B3 +43.4%
Contains more Vitamin B5 +37.7%
Contains more Vitamin B6 +125.4%
Contains more Folate +47.4%
Equal in Vitamin B1 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
2
:
3
Potato
Contains more Fats +84.6%
Contains more Water +17.9%
Contains more Protein +168.8%
Contains more Carbs +120.8%
Contains more Other +38.5%
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +84.6%
Contains more Water +17.9%
Contains more Protein +168.8%
Contains more Carbs +120.8%
Contains more Other +38.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
2
:
1
Potato
Contains more Monounsaturated Fat +366.7%
Contains more Polyunsaturated fat +105.3%
Equal in Saturated Fat - 0.034
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +366.7%
Contains more Polyunsaturated fat +105.3%
Equal in Saturated Fat - 0.034

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
3
:
1
Potato
Contains more Sucrose +797.5%
Contains more Glucose +34.1%
Contains more Fructose +61.8%
Contains more Starch +1107.7%
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
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +797.5%
Contains more Glucose +34.1%
Contains more Fructose +61.8%
Contains more Starch +1107.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 18.95g Potato
Protein 0.93g 2.5g Potato
Fats 0.24g 0.13g Carrot
Carbs 9.58g 21.15g Potato
Calories 41kcal 93kcal Potato
Starch 1.43g 17.27g Potato
Fructose 0.55g 0.34g Carrot
Sugar 4.74g 1.18g Potato
Fiber 2.8g 2.2g Carrot
Calcium 33mg 15mg Carrot
Iron 0.3mg 1.08mg Potato
Magnesium 12mg 28mg Potato
Phosphorus 35mg 70mg Potato
Potassium 320mg 535mg Potato
Sodium 69mg 10mg Potato
Zinc 0.24mg 0.36mg Potato
Copper 0.045mg 0.118mg Potato
Manganese 0.143mg 0.219mg Potato
Selenium 0.1µg 0.4µg Potato
Vitamin A 16706IU 10IU Carrot
Vitamin A RAE 835µg 1µg Carrot
Vitamin E 0.66mg 0.04mg Carrot
Vitamin C 5.9mg 9.6mg Potato
Vitamin B1 0.066mg 0.064mg Carrot
Vitamin B2 0.058mg 0.048mg Carrot
Vitamin B3 0.983mg 1.41mg Potato
Vitamin B5 0.273mg 0.376mg Potato
Vitamin B6 0.138mg 0.311mg Potato
Folate 19µg 28µg Potato
Vitamin K 13.2µg 2µg Carrot
Tryptophan 0.012mg 0.025mg Potato
Threonine 0.191mg 0.081mg Carrot
Isoleucine 0.077mg 0.08mg Potato
Leucine 0.102mg 0.119mg Potato
Lysine 0.101mg 0.13mg Potato
Methionine 0.02mg 0.038mg Potato
Phenylalanine 0.061mg 0.099mg Potato
Valine 0.069mg 0.125mg Potato
Histidine 0.04mg 0.042mg Potato
Saturated Fat 0.037g 0.034g Potato
Monounsaturated Fat 0.014g 0.003g Carrot
Polyunsaturated fat 0.117g 0.057g 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

People also compare

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
98%
Carrot
17%
Potato
Minerals Daily Need Coverage Score
12%
Carrot
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.003g)
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

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.