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

Carrot vs. Sweet potato — In-Depth Nutrition Comparison

Compare

Important differences between Carrot and Sweet potato

  • Carrot has more Vitamin K, however, Sweet potato has more Manganese, Vitamin C, Vitamin A RAE, Copper, Vitamin B5, and Vitamin B6.
  • Sweet potato's daily need coverage for Manganese is 15% more.
  • Carrot has 6 times more Vitamin K than Sweet potato. Carrot has 13.2µg of Vitamin K, while Sweet potato has 2.3µg.
  • Carrot is lower in Sugar.

The food varieties used in the comparison are Carrots, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Carrot vs Sweet 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
0
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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +15.2%
Contains more PotassiumPotassium +48.4%
Contains more IronIron +130%
Contains more CopperCopper +257.8%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +54.3%
Contains less SodiumSodium -47.8%
Contains more ManganeseManganese +247.6%
Contains more SeleniumSelenium +100%

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
2
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% 1002% 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 65% 1153% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin KVitamin K +473.9%
Contains more FolateFolate +216.7%
Contains more Vitamin CVitamin C +232.2%
Contains more Vitamin AVitamin A +15%
Contains more Vitamin B1Vitamin B1 +62.1%
Contains more Vitamin B2Vitamin B2 +82.8%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more Vitamin B5Vitamin B5 +223.8%
Contains more Vitamin B6Vitamin B6 +107.2%
Contains more CholineCholine +48.9%
~equal in Vitamin E ~0.71mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more FatsFats +60%
Contains more WaterWater +16.5%
Contains more ProteinProtein +116.1%
Contains more CarbsCarbs +116.2%
Contains more OtherOther +40.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
3
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% 63%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated Fat -28.8%
Contains more Mono. FatMonounsaturated Fat +600%
Contains more Poly. FatPolyunsaturated fat +27.2%

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
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
Contains more SucroseSucrose +57.5%
Contains more StarchStarch +393%
Contains more MaltoseMaltose +∞%
~equal in Glucose ~0.57g
~equal in Fructose ~0.5g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carrot Sweet potato
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Carrot Sweet potato Opinion
Calories 41kcal 90kcal Sweet potato
Protein 0.93g 2.01g Sweet potato
Fats 0.24g 0.15g Carrot
Vitamin C 5.9mg 19.6mg Sweet potato
Net carbs 6.78g 17.41g Sweet potato
Carbs 9.58g 20.71g Sweet potato
Magnesium 12mg 27mg Sweet potato
Calcium 33mg 38mg Sweet potato
Potassium 320mg 475mg Sweet potato
Iron 0.3mg 0.69mg Sweet potato
Sugar 4.74g 6.48g Carrot
Fiber 2.8g 3.3g Sweet potato
Copper 0.045mg 0.161mg Sweet potato
Zinc 0.24mg 0.32mg Sweet potato
Starch 1.43g 7.05g Sweet potato
Phosphorus 35mg 54mg Sweet potato
Sodium 69mg 36mg Sweet potato
Vitamin A 16706IU 19218IU Sweet potato
Vitamin A RAE 835µg 961µg Sweet potato
Vitamin E 0.66mg 0.71mg Sweet potato
Manganese 0.143mg 0.497mg Sweet potato
Selenium 0.1µg 0.2µg Sweet potato
Vitamin B1 0.066mg 0.107mg Sweet potato
Vitamin B2 0.058mg 0.106mg Sweet potato
Vitamin B3 0.983mg 1.487mg Sweet potato
Vitamin B5 0.273mg 0.884mg Sweet potato
Vitamin B6 0.138mg 0.286mg Sweet potato
Vitamin K 13.2µg 2.3µg Carrot
Folate 19µg 6µg Carrot
Choline 8.8mg 13.1mg Sweet potato
Saturated Fat 0.037g 0.052g Carrot
Monounsaturated Fat 0.014g 0.002g Carrot
Polyunsaturated fat 0.117g 0.092g Carrot
Tryptophan 0.012mg 0.04mg Sweet potato
Threonine 0.191mg 0.107mg Carrot
Isoleucine 0.077mg 0.07mg Carrot
Leucine 0.102mg 0.118mg Sweet potato
Lysine 0.101mg 0.084mg Carrot
Methionine 0.02mg 0.037mg Sweet potato
Phenylalanine 0.061mg 0.114mg Sweet potato
Valine 0.069mg 0.11mg Sweet potato
Histidine 0.04mg 0.039mg Carrot
Fructose 0.55g 0.5g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
111%
Sweet potato
Minerals Daily Need Coverage Score
12%
Carrot
25%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 33mg)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 1.74g)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.