Potato vs. Carrot — In-Depth Nutrition Comparison

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How are Potato and Carrot different?

Potato is richer in Vitamin B6, Iron, Copper, and Potassium, while Carrot is higher in Vitamin A RAE, and Vitamin K.
Carrot covers your daily need of Vitamin A RAE 93% more than Potato.
Potato contains 4 times more Iron than Carrot. Potato contains 1.08mg of Iron, while Carrot contains 0.3mg.

Potatoes, baked, flesh and skin, without salt and Carrots, raw types were used in this article.

Infographic

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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.

Potato

Carrot

Contains more Iron +260%

Contains more Magnesium +133.3%

Contains more Phosphorus +100%

Contains more Potassium +67.2%

Contains less Sodium -85.5%

Contains more Zinc +50%

Contains more Copper +162.2%

Contains more Manganese +53.1%

Contains more Selenium +300%

Contains more Calcium +120%

Potato

Carrot

Contains more Iron +260%

Contains more Magnesium +133.3%

Contains more Phosphorus +100%

Contains more Potassium +67.2%

Contains less Sodium -85.5%

Contains more Zinc +50%

Contains more Copper +162.2%

Contains more Manganese +53.1%

Contains more Selenium +300%

Contains more Calcium +120%

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.

Potato

Carrot

Contains more Vitamin C +62.7%

Contains more Vitamin B3 +43.4%

Contains more Vitamin B5 +37.7%

Contains more Vitamin B6 +125.4%

Contains more Folate +47.4%

Contains more Vitamin A +166960%

Contains more Vitamin E +1550%

Contains more Vitamin B2 +20.8%

Contains more Vitamin K +560%

Equal in Vitamin B1 - 0.066

Potato

Carrot

Contains more Vitamin C +62.7%

Contains more Vitamin B3 +43.4%

Contains more Vitamin B5 +37.7%

Contains more Vitamin B6 +125.4%

Contains more Folate +47.4%

Contains more Vitamin A +166960%

Contains more Vitamin E +1550%

Contains more Vitamin B2 +20.8%

Contains more Vitamin K +560%

Equal in Vitamin B1 - 0.066

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Potato

Carrot

Contains more Protein +168.8%

Contains more Carbs +120.8%

Contains more Other +38.5%

Contains more Fats +84.6%

Contains more Water +17.9%

Potato

Protein: 2.5 g

Fats: 0.13 g

Carbs: 21.15 g

Water: 74.89 g

Other: 1.33 g

Carrot

Protein: 0.93 g

Fats: 0.24 g

Carbs: 9.58 g

Water: 88.29 g

Other: 0.96 g

Contains more Protein +168.8%

Contains more Carbs +120.8%

Contains more Other +38.5%

Contains more Fats +84.6%

Contains more Water +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Potato

Carrot

Contains more Monounsaturated Fat +366.7%

Contains more Polyunsaturated fat +105.3%

Equal in Saturated Fat - 0.037

Potato

Saturated Fat: 0.034 g

Monounsaturated Fat: 0.003 g

Polyunsaturated fat: 0.057 g

Carrot

Saturated Fat: 0.037 g

Monounsaturated Fat: 0.014 g

Polyunsaturated fat: 0.117 g

Contains more Monounsaturated Fat +366.7%

Contains more Polyunsaturated fat +105.3%

Equal in Saturated Fat - 0.037

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Potato

Carrot

Contains more Starch +1107.7%

Contains more Sucrose +797.5%

Contains more Glucose +34.1%

Contains more Fructose +61.8%

Potato

Starch: 17.27 g

Sucrose: 0.4 g

Glucose: 0.44 g

Fructose: 0.34 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Carrot

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

Contains more Starch +1107.7%

Contains more Sucrose +797.5%

Contains more Glucose +34.1%

Contains more Fructose +61.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Saturated Fat
Lower in price
Rich in minerals
Lower in Glycemic Index
Lower in Cholesterol	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	18.95g	6.78g
Protein	2.5g	0.93g
Fats	0.13g	0.24g
Carbs	21.15g	9.58g
Calories	93kcal	41kcal
Starch	17.27g	1.43g
Fructose	0.34g	0.55g
Sugar	1.18g	4.74g
Fiber	2.2g	2.8g
Calcium	15mg	33mg
Iron	1.08mg	0.3mg
Magnesium	28mg	12mg
Phosphorus	70mg	35mg
Potassium	535mg	320mg
Sodium	10mg	69mg
Zinc	0.36mg	0.24mg
Copper	0.118mg	0.045mg
Manganese	0.219mg	0.143mg
Selenium	0.4µg	0.1µg
Vitamin A	10IU	16706IU
Vitamin A RAE	1µg	835µg
Vitamin E	0.04mg	0.66mg
Vitamin C	9.6mg	5.9mg
Vitamin B1	0.064mg	0.066mg
Vitamin B2	0.048mg	0.058mg
Vitamin B3	1.41mg	0.983mg
Vitamin B5	0.376mg	0.273mg
Vitamin B6	0.311mg	0.138mg
Folate	28µg	19µg
Vitamin K	2µg	13.2µg
Tryptophan	0.025mg	0.012mg
Threonine	0.081mg	0.191mg
Isoleucine	0.08mg	0.077mg
Leucine	0.119mg	0.102mg
Lysine	0.13mg	0.101mg
Methionine	0.038mg	0.02mg
Phenylalanine	0.099mg	0.061mg
Valine	0.125mg	0.069mg
Histidine	0.042mg	0.04mg
Saturated Fat	0.034g	0.037g
Monounsaturated Fat	0.003g	0.014g
Polyunsaturated fat	0.057g	0.117g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

17%

98%

Minerals Daily Need Coverage Score

22%

12%

Comparison summary

Which food is lower in Sugar?

Potato is lower in Sugar (difference - 3.56g)

Which food contains less Sodium?

Potato contains less Sodium (difference - 59mg)

Which food is lower in Saturated Fat?

Potato is lower in Saturated Fat (difference - 0.003g)

Which food is cheaper?

Potato is cheaper (difference - $0.2)

Which food is richer in minerals?

Potato is relatively richer in minerals

Which food is lower in glycemic index?

Carrot is lower in glycemic index (difference - 47)

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.

Potato vs. Carrot — In-Depth Nutrition Comparison

How are Potato and Carrot different?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References