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Potato vs Carrot - In-Depth Nutrition Comparison

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What are the main differences between Potato and Carrot?

  • Potato is richer in Vitamin C, Vitamin B6, Copper and Iron, yet Carrot is richer in Vitamin A and Vitamin K.
  • Carrot's daily need coverage for Vitamin A is 93% higher.
  • Potato has 3 times more Vitamin C than Carrot. Potato has 19.7mg of Vitamin C, while Carrot has 5.9mg.

We used Potatoes, flesh and skin, raw and Carrots, raw types in this comparison.

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Potato vs Carrot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
7
:
1
Carrot
Contains more Iron +170%
Contains more Potassium +32.8%
Contains more Magnesium +91.7%
Contains more Copper +144.4%
Contains more Zinc +25%
Contains more Phosphorus +62.9%
Contains less Sodium -91.3%
Contains more Calcium +175%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Contains more Iron +170%
Contains more Potassium +32.8%
Contains more Magnesium +91.7%
Contains more Copper +144.4%
Contains more Zinc +25%
Contains more Phosphorus +62.9%
Contains less Sodium -91.3%
Contains more Calcium +175%

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
Potato
5
:
5
Carrot
Contains more Vitamin C +233.9%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B6 +115.9%
Contains more Vitamin A +835200%
Contains more Vitamin E +6500%
Contains more Vitamin B2 +81.3%
Contains more Vitamin K +560%
Contains more Folate +26.7%
Equal in Vitamin B3 - 0.983
Equal in Vitamin B5 - 0.273
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
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%
Contains more Vitamin C +233.9%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B6 +115.9%
Contains more Vitamin A +835200%
Contains more Vitamin E +6500%
Contains more Vitamin B2 +81.3%
Contains more Vitamin K +560%
Contains more Folate +26.7%
Equal in Vitamin B3 - 0.983
Equal in Vitamin B5 - 0.273

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Potato
98
Carrot
Mineral Summary Score
20
Potato
13
Carrot

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 the food
Protein
12%
Potato
6%
Carrot
Carbohydrates
17%
Potato
10%
Carrot
Fats
0%
Potato
1%
Carrot

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato Carrot
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Potato Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 3.92g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is lower in glycemic index?
Carrot
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Potato Carrot Opinion
Calories 77 41 Potato
Protein 2.05 0.93 Potato
Fats 0.09 0.24 Carrot
Vitamin C 19.7 5.9 Potato
Carbs 17.49 9.58 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 0.3 Potato
Calcium 12 33 Carrot
Potassium 425 320 Potato
Magnesium 23 12 Potato
Sugars 0.82 4.74 Potato
Fiber 2.1 2.8 Carrot
Copper 0.11 0.045 Potato
Zinc 0.3 0.24 Potato
Starch 15.29 1.43 Potato
Phosphorus 57 35 Potato
Sodium 6 69 Potato
Vitamin A 2 16706 Carrot
Vitamin E 0.01 0.66 Carrot
Vitamin D 0 0
Vitamin B1 0.081 0.066 Potato
Vitamin B2 0.032 0.058 Carrot
Vitamin B3 1.061 0.983 Potato
Vitamin B5 0.295 0.273 Potato
Vitamin B6 0.298 0.138 Potato
Vitamin B12 0 0
Vitamin K 2 13.2 Carrot
Folate 15 19 Carrot
Trans Fat 0 0
Saturated Fat 0.025 0.037 Potato
Monounsaturated Fat 0.002 0.014 Carrot
Polyunsaturated fat 0.042 0.117 Carrot
Tryptophan 0.021 0.012 Potato
Threonine 0.067 0.191 Carrot
Isoleucine 0.066 0.077 Carrot
Leucine 0.098 0.102 Carrot
Lysine 0.107 0.101 Potato
Methionine 0.032 0.02 Potato
Phenylalanine 0.081 0.061 Potato
Valine 0.103 0.069 Potato
Histidine 0.035 0.04 Carrot
Fructose 0.26 0.55 Carrot

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.