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Carrot vs. Red potato — In-Depth Nutrition Comparison

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Important differences between Carrot and Red potato

  • Carrot has more Vitamin A RAE, and Vitamin K, however, Red potato has more Copper, Vitamin C, Potassium, Vitamin B6, and Phosphorus.
  • Carrot's daily need coverage for Vitamin A RAE is 93% more.
  • Carrot has 8 times more Vitamin E than Red potato. Carrot has 0.66mg of Vitamin E , while Red potato has 0.08mg.

The food varieties used in the comparison are Carrots, raw and Potatoes, red, flesh and skin, baked.

Infographic

Carrot vs Red 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.
Contains more Calcium +266.7%
Contains more Iron +133.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +105.7%
Contains more Potassium +70.3%
Contains less Sodium -82.6%
Contains more Zinc +66.7%
Contains more Copper +286.7%
Contains more Manganese +21%
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 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +266.7%
Contains more Iron +133.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +105.7%
Contains more Potassium +70.3%
Contains less Sodium -82.6%
Contains more Zinc +66.7%
Contains more Copper +286.7%
Contains more Manganese +21%

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
4
:
Contains more Vitamin A +166960%
Contains more Vitamin E +725%
Contains more Vitamin B2 +16%
Contains more Vitamin K +371.4%
Contains more Vitamin C +113.6%
Contains more Vitamin B3 +62.3%
Contains more Vitamin B5 +24.9%
Contains more Vitamin B6 +53.6%
Contains more Folate +42.1%
Contains more Choline +114.8%
Equal in Vitamin B1 - 0.072
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 5% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 11% 7%
Contains more Vitamin A +166960%
Contains more Vitamin E +725%
Contains more Vitamin B2 +16%
Contains more Vitamin K +371.4%
Contains more Vitamin C +113.6%
Contains more Vitamin B3 +62.3%
Contains more Vitamin B5 +24.9%
Contains more Vitamin B6 +53.6%
Contains more Folate +42.1%
Contains more Choline +114.8%
Equal in Vitamin B1 - 0.072

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +60%
Contains more Water +15.2%
Contains more Protein +147.3%
Contains more Carbs +104.5%
Contains more Other +34.4%
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Fats +60%
Contains more Water +15.2%
Contains more Protein +147.3%
Contains more Carbs +104.5%
Contains more Other +34.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +172.1%
Contains less Saturated Fat -29.7%
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +172.1%
Contains less Saturated Fat -29.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +697.8%
Contains more Fructose +25%
Contains more Starch +959.4%
Equal in Glucose - 0.55
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
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +697.8%
Contains more Fructose +25%
Contains more Starch +959.4%
Equal in Glucose - 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.
Carrot Red 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 Red potato Opinion
Net carbs 6.78g 17.79g Red potato
Protein 0.93g 2.3g Red potato
Fats 0.24g 0.15g Carrot
Carbs 9.58g 19.59g Red potato
Calories 41kcal 89kcal Red potato
Starch 1.43g 15.15g Red potato
Fructose 0.55g 0.44g Carrot
Sugar 4.74g 1.43g Red potato
Fiber 2.8g 1.8g Carrot
Calcium 33mg 9mg Carrot
Iron 0.3mg 0.7mg Red potato
Magnesium 12mg 28mg Red potato
Phosphorus 35mg 72mg Red potato
Potassium 320mg 545mg Red potato
Sodium 69mg 12mg Red potato
Zinc 0.24mg 0.4mg Red potato
Copper 0.045mg 0.174mg Red potato
Manganese 0.143mg 0.173mg Red potato
Selenium 0.1µg Carrot
Vitamin A 16706IU 10IU Carrot
Vitamin A RAE 835µg 1µg Carrot
Vitamin E 0.66mg 0.08mg Carrot
Vitamin C 5.9mg 12.6mg Red potato
Vitamin B1 0.066mg 0.072mg Red potato
Vitamin B2 0.058mg 0.05mg Carrot
Vitamin B3 0.983mg 1.595mg Red potato
Vitamin B5 0.273mg 0.341mg Red potato
Vitamin B6 0.138mg 0.212mg Red potato
Folate 19µg 27µg Red potato
Choline 8.8mg 18.9mg Red potato
Vitamin K 13.2µg 2.8µg Carrot
Tryptophan 0.012mg 0.023mg Red potato
Threonine 0.191mg 0.075mg Carrot
Isoleucine 0.077mg 0.074mg Carrot
Leucine 0.102mg 0.109mg Red potato
Lysine 0.101mg 0.12mg Red potato
Methionine 0.02mg 0.035mg Red potato
Phenylalanine 0.061mg 0.091mg Red potato
Valine 0.069mg 0.115mg Red potato
Histidine 0.04mg 0.039mg Carrot
Saturated Fat 0.037g 0.026g Red potato
Monounsaturated Fat 0.014g 0.002g Carrot
Polyunsaturated fat 0.117g 0.043g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Red 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
91%
Carrot
16%
Red potato
Minerals Daily Need Coverage Score
12%
Carrot
22%
Red potato

Comparison summary

Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 3.31g)
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 57mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.4)
Which food is richer in minerals?
Red potato
Red potato is relatively richer in minerals
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 50)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.