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

Carrot vs. Russet potato — In-Depth Nutrition Comparison

Compare

Significant differences between carrots and russet potatoes

  • Carrots have more vitamin A and vitamin K; however, russet potatoes are richer in vitamin B6, iron, copper, potassium, and phosphorus.
  • Carrots cover your daily vitamin A needs 334% more than russet potatoes.
  • Russet potatoes have 9 times less vitamin E than carrots. Carrots have 0.66mg of vitamin E, while russet potatoes have 0.07mg.
  • Russet potatoes contain less sugar.
  • Russet potatoes have a higher glycemic index. The glycemic index of russet potatoes is 82, while the glycemic index of carrots is 39.

Specific food types used in this comparison are Carrots, raw and Potatoes, Russet, flesh, and skin, baked.

Infographic

Carrot vs Russet 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
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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more CalciumCalcium +83.3%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +71.9%
Contains more IronIron +256.7%
Contains more CopperCopper +137.8%
Contains more ZincZinc +45.8%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -79.7%
Contains more ManganeseManganese +59.4%
Contains more SeleniumSelenium +400%

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
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin AVitamin A +83400%
Contains more Vitamin EVitamin E +842.9%
Contains more Vitamin B2Vitamin B2 +20.8%
Contains more Vitamin KVitamin K +560%
Contains more Vitamin CVitamin C +40.7%
Contains more Vitamin B3Vitamin B3 +37.1%
Contains more Vitamin B5Vitamin B5 +39.2%
Contains more Vitamin B6Vitamin B6 +156.5%
Contains more FolateFolate +36.8%
Contains more CholineCholine +70.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Russet potato DV% diff.
Vitamin A 835µg 1µg 93%
Vitamin B6 0.138mg 0.354mg 17%
Iron 0.3mg 1.07mg 10%
Vitamin K 13.2µg 2µg 9%
Starch 1.43g 17.45g 7%
Potassium 320mg 550mg 7%
Copper 0.045mg 0.107mg 7%
Phosphorus 35mg 71mg 5%
Carbs 9.58g 21.44g 4%
Magnesium 12mg 30mg 4%
Manganese 0.143mg 0.228mg 4%
Vitamin E 0.66mg 0.07mg 4%
Protein 0.93g 2.63g 3%
Calories 41kcal 97kcal 3%
Vitamin C 5.9mg 8.3mg 3%
Sodium 69mg 14mg 2%
Fiber 2.8g 2.3g 2%
Calcium 33mg 18mg 2%
Vitamin B3 0.983mg 1.348mg 2%
Vitamin B5 0.273mg 0.38mg 2%
Folate 19µg 26µg 2%
Choline 8.8mg 15mg 1%
Zinc 0.24mg 0.35mg 1%
Selenium 0.1µg 0.5µg 1%
Vitamin B2 0.058mg 0.048mg 1%
Fats 0.24g 0.13g 0%
Net carbs 6.78g 19.14g N/A
Sugar 4.74g 1.08g N/A
Vitamin B1 0.066mg 0.067mg 0%
Saturated fat 0.037g 0.032g 0%
Monounsaturated fat 0.014g 0.003g 0%
Polyunsaturated fat 0.117g 0.054g 0%
Tryptophan 0.012mg 0.027mg 0%
Threonine 0.191mg 0.086mg 0%
Isoleucine 0.077mg 0.085mg 0%
Leucine 0.102mg 0.125mg 0%
Lysine 0.101mg 0.137mg 0%
Methionine 0.02mg 0.041mg 0%
Phenylalanine 0.061mg 0.104mg 0%
Valine 0.069mg 0.131mg 0%
Histidine 0.04mg 0.044mg 0%
Fructose 0.55g 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more FatsFats +84.6%
Contains more WaterWater +18.6%
Contains more ProteinProtein +182.8%
Contains more CarbsCarbs +123.8%
Contains more OtherOther +40.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains more Mono. FatMonounsaturated fat +366.7%
Contains more Poly. FatPolyunsaturated fat +116.7%
Contains less Sat. FatSaturated fat -13.5%

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
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +820.5%
Contains more GlucoseGlucose +59.5%
Contains more FructoseFructose +71.9%
Contains more StarchStarch +1120.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

People also compare

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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.