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  6. Carrot vs. Sweet potato

Carrot vs. Sweet potato — In-Depth Nutrition Comparison

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Differences between Carrot and Sweet potato

  • Carrot has more Vitamin A RAE, and Vitamin K, while Sweet potato has more Copper, Vitamin B5, Vitamin B6, and Manganese.
  • Carrot's daily need coverage for Vitamin A RAE 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Carrot
Carrot
1
:
9
Sweet potato
Sweet potato
Contains more Iron +103.3%
Contains more Magnesium +108.3%
Contains more Phosphorus +34.3%
Contains less Sodium -20.3%
Contains more Zinc +25%
Contains more Copper +235.6%
Contains more Manganese +80.4%
Contains more Selenium +500%
Equal in Calcium - 30
Equal in Potassium - 337
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Iron +103.3%
Contains more Magnesium +108.3%
Contains more Phosphorus +34.3%
Contains less Sodium -20.3%
Contains more Zinc +25%
Contains more Copper +235.6%
Contains more Manganese +80.4%
Contains more Selenium +500%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Carrot
Carrot
6
:
4
Sweet potato
Sweet potato
Contains more Vitamin A +17.8%
Contains more Vitamin E +153.8%
Contains more Vitamin C +145.8%
Contains more Vitamin B3 +76.5%
Contains more Folate +72.7%
Contains more Vitamin K +633.3%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B5 +193%
Contains more Vitamin B6 +51.4%
Equal in Vitamin B2 - 0.061
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin A +17.8%
Contains more Vitamin E +153.8%
Contains more Vitamin C +145.8%
Contains more Vitamin B3 +76.5%
Contains more Folate +72.7%
Contains more Vitamin K +633.3%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B5 +193%
Contains more Vitamin B6 +51.4%
Equal in Vitamin B2 - 0.061

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
2
:
3
Sweet potato
Sweet potato
Contains more Fats +380%
Contains more Water +14.2%
Contains more Protein +68.8%
Contains more Carbs +110%
Equal in Other - 0.98
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Fats +380%
Contains more Water +14.2%
Contains more Protein +68.8%
Contains more Carbs +110%
Equal in Other - 0.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +735.7%
Contains less Saturated Fat -51.4%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +735.7%
Contains less Saturated Fat -51.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
Carrot
1
:
3
Sweet potato
Sweet potato
Contains more Sucrose +42.5%
Contains more Starch +784.6%
Contains more Glucose +62.7%
Contains more Fructose +27.3%
Carrot
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
Sweet potato
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +42.5%
Contains more Starch +784.6%
Contains more Glucose +62.7%
Contains more Fructose +27.3%

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 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
Net carbs 6.78g 17.12g Sweet potato
Protein 0.93g 1.57g Sweet potato
Fats 0.24g 0.05g Carrot
Carbs 9.58g 20.12g Sweet potato
Calories 41kcal 86kcal Sweet potato
Starch 1.43g 12.65g Sweet potato
Fructose 0.55g 0.7g Sweet potato
Sugar 4.74g 4.18g Sweet potato
Fiber 2.8g 3g Sweet potato
Calcium 33mg 30mg Carrot
Iron 0.3mg 0.61mg Sweet potato
Magnesium 12mg 25mg Sweet potato
Phosphorus 35mg 47mg Sweet potato
Potassium 320mg 337mg Sweet potato
Sodium 69mg 55mg Sweet potato
Zinc 0.24mg 0.3mg Sweet potato
Copper 0.045mg 0.151mg Sweet potato
Manganese 0.143mg 0.258mg Sweet potato
Selenium 0.1µg 0.6µg Sweet potato
Vitamin A 16706IU 14187IU Carrot
Vitamin A RAE 835µg 709µg Carrot
Vitamin E 0.66mg 0.26mg Carrot
Vitamin C 5.9mg 2.4mg Carrot
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
Folate 19µg 11µg Carrot
Vitamin K 13.2µg 1.8µg 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
Saturated Fat 0.037g 0.018g Sweet potato
Monounsaturated Fat 0.014g 0.001g Carrot
Polyunsaturated fat 0.117g 0.014g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
98%
Carrot
85%
Sweet potato
Minerals Daily Need Coverage Score
12%
Carrot
20%
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

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/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.