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Carrot vs Sweet potato - In-Depth Nutrition Comparison

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Differences between Carrot and Sweet potato

  • Carrot has more Vitamin A, and Vitamin K, while Sweet potato has more Copper, Vitamin B5, and Vitamin B6.
  • Carrot's daily need coverage for Vitamin A is 14% higher.
  • Sweet potato contains 7 times less Vitamin K than Carrot. Carrot contains 13.2µg of Vitamin K, while Sweet potato contains 1.8µg.

The food types used in this comparison are Carrots, raw and Sweet potato, raw, unprepared.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +103.3%
Contains more Magnesium +108.3%
Contains more Copper +235.6%
Contains more Zinc +25%
Contains more Phosphorus +34.3%
Contains less Sodium -20.3%
Equal in Calcium - 30
Equal in Potassium - 337
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Iron +103.3%
Contains more Magnesium +108.3%
Contains more Copper +235.6%
Contains more Zinc +25%
Contains more Phosphorus +34.3%
Contains less Sodium -20.3%
Equal in Calcium - 30
Equal in Potassium - 337

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
6
:
Contains more Vitamin C +145.8%
Contains more Vitamin A +17.8%
Contains more Vitamin E +153.8%
Contains more Vitamin B3 +76.5%
Contains more Vitamin K +633.3%
Contains more Folate +72.7%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B5 +193%
Contains more Vitamin B6 +51.4%
Equal in Vitamin B2 - 0.061
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +145.8%
Contains more Vitamin A +17.8%
Contains more Vitamin E +153.8%
Contains more Vitamin B3 +76.5%
Contains more Vitamin K +633.3%
Contains more Folate +72.7%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B5 +193%
Contains more Vitamin B6 +51.4%
Equal in Vitamin B2 - 0.061

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carrot Sweet 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 Sweet potato Opinion
Calories 41kcal 86kcal Sweet potato
Protein 0.93g 1.57g Sweet potato
Fats 0.24g 0.05g Carrot
Vitamin C 5.9mg 2.4mg Carrot
Net carbs 6.78g 17.12g Sweet potato
Carbs 9.58g 20.12g Sweet potato
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.3mg 0.61mg Sweet potato
Calcium 33mg 30mg Carrot
Potassium 320mg 337mg Sweet potato
Magnesium 12mg 25mg Sweet potato
Sugar 4.74g 4.18g Sweet potato
Fiber 2.8g 3g Sweet potato
Copper 0.045mg 0.151mg Sweet potato
Zinc 0.24mg 0.3mg Sweet potato
Starch 1.43g 12.65g Sweet potato
Phosphorus 35mg 47mg Sweet potato
Sodium 69mg 55mg Sweet potato
Vitamin A 16706IU 14187IU Carrot
Vitamin E 0.66mg 0.26mg Carrot
Vitamin D 0µg 0µg
Vitamin B1 0.066mg 0.078mg Sweet potato
Vitamin B2 0.058mg 0.061mg Sweet potato
Vitamin B3 0.983mg 0.557mg Carrot
Vitamin B5 0.273mg 0.8mg Sweet potato
Vitamin B6 0.138mg 0.209mg Sweet potato
Vitamin B12 0µg 0µg
Vitamin K 13.2µg 1.8µg Carrot
Folate 19µg 11µg Carrot
Trans Fat 0g 0g
Saturated Fat 0.037g 0.018g Sweet potato
Monounsaturated Fat 0.014g 0.001g Carrot
Polyunsaturated fat 0.117g 0.014g Carrot
Tryptophan 0.012mg 0.031mg Sweet potato
Threonine 0.191mg 0.083mg Carrot
Isoleucine 0.077mg 0.055mg Carrot
Leucine 0.102mg 0.092mg Carrot
Lysine 0.101mg 0.066mg Carrot
Methionine 0.02mg 0.029mg Sweet potato
Phenylalanine 0.061mg 0.089mg Sweet potato
Valine 0.069mg 0.086mg Sweet potato
Histidine 0.04mg 0.031mg Carrot
Fructose 0.55g 0.7g Sweet potato

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
98
Carrot
85
Sweet potato
Mineral Summary Score
13
Carrot
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Carrot
9%
Sweet potato
Carbohydrates
10%
Carrot
20%
Sweet potato
Fats
1%
Carrot
0%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.019g)
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 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)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168482/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.