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  6. Carrot vs. Potato salad

Carrot vs. Potato salad — In-Depth Nutrition Comparison

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How are carrots and potato salad different?

  • Carrots are richer in vitamin A and fiber, while potato salad is higher in copper, selenium, vitamin B5, and monounsaturated fat.
  • Carrots cover your daily need for vitamin A, 331% more than potato salad.
  • Carrots contain 2 times more fiber than potato salad. Carrots contain 2.8g of fiber, while potato salad contains 1.3g.
  • Carrots are lower in sodium.

Carrots, raw and Potato salad, home-prepared types were used in this article.

Infographic

Carrot vs Potato salad 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Carrot
Carrot
4
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% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +26%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +41.6%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +116.7%
Contains more CopperCopper +162.2%
Contains more ZincZinc +29.2%
Contains more PhosphorusPhosphorus +48.6%
Contains more SeleniumSelenium +4000%

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
Carrot
5
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +2509.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +171.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +69.5%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B5Vitamin B5 +95.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B3 ~0.89mg
~equal in Vitamin B6 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Potato salad DV% diff.
Vitamin A 835µg 32µg 89%
Polyunsaturated fat 0.117g 3.737g 24%
Cholesterol 0mg 68mg 23%
Sodium 69mg 529mg 20%
Fats 0.24g 8.2g 12%
Vitamin K 13.2µg 11%
Copper 0.045mg 0.118mg 8%
Selenium 0.1µg 4.1µg 7%
Fiber 2.8g 1.3g 6%
Monounsaturated fat 0.014g 2.48g 6%
Saturated fat 0.037g 1.429g 6%
Vitamin B5 0.273mg 0.534mg 5%
Calories 41kcal 143kcal 5%
Vitamin C 5.9mg 10mg 5%
Iron 0.3mg 0.65mg 4%
Vitamin E 0.66mg 4%
Protein 0.93g 2.68g 4%
Folate 19µg 7µg 3%
Phosphorus 35mg 52mg 2%
Potassium 320mg 254mg 2%
Manganese 0.143mg 0.101mg 2%
Choline 8.8mg 2%
Magnesium 12mg 15mg 1%
Carbs 9.58g 11.17g 1%
Zinc 0.24mg 0.31mg 1%
Fructose 0.55g 1%
Calcium 33mg 19mg 1%
Vitamin B3 0.983mg 0.89mg 1%
Vitamin B1 0.066mg 0.077mg 1%
Starch 1.43g 1%
Net carbs 6.78g 9.87g N/A
Sugar 4.74g N/A
Vitamin B2 0.058mg 0.06mg 0%
Vitamin B6 0.138mg 0.141mg 0%
Tryptophan 0.012mg 0.042mg 0%
Threonine 0.191mg 0.116mg 0%
Isoleucine 0.077mg 0.141mg 0%
Leucine 0.102mg 0.202mg 0%
Lysine 0.101mg 0.171mg 0%
Methionine 0.02mg 0.066mg 0%
Phenylalanine 0.061mg 0.135mg 0%
Valine 0.069mg 0.172mg 0%
Histidine 0.04mg 0.062mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
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% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +16.2%
Contains more ProteinProtein +188.2%
Contains more FatsFats +3316.7%
Contains more CarbsCarbs +16.6%
Contains more OtherOther +103.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +17614.3%
Contains more Poly. FatPolyunsaturated fat +3094%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.