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Russet potato vs. Carrot — In-Depth Nutrition Comparison

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Significant differences between russet potatoes and carrots

  • Russet potatoes have more vitamin B6, iron, copper, potassium, and phosphorus; however, carrots are richer in vitamin A and vitamin K.
  • Carrots cover your daily vitamin A needs 334% more than russet potatoes.
  • Carrots have 4 times less iron than russet potatoes. Russet potatoes have 1.07mg of iron, while carrots have 0.3mg.
  • Russet potatoes contain less sugar.
  • Russet potatoes have a higher glycemic index. The glycemic index of russet potatoes is 82, while the glycemic index of carrots is 39.

Specific food types used in this comparison are Potatoes, Russet, flesh, and skin, baked and Carrots, raw.

Infographic

Russet 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Carrot
1
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%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +71.9%
Contains more IronIron +256.7%
Contains more CopperCopper +137.8%
Contains more ZincZinc +45.8%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -79.7%
Contains more ManganeseManganese +59.4%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +83.3%

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.
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Carrot
4
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% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +40.7%
Contains more Vitamin B3Vitamin B3 +37.1%
Contains more Vitamin B5Vitamin B5 +39.2%
Contains more Vitamin B6Vitamin B6 +156.5%
Contains more FolateFolate +36.8%
Contains more CholineCholine +70.5%
Contains more Vitamin AVitamin A +83400%
Contains more Vitamin EVitamin E +842.9%
Contains more Vitamin B2Vitamin B2 +20.8%
Contains more Vitamin KVitamin K +560%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Carrot DV% diff.
Vitamin A 1µg 835µg 93%
Vitamin B6 0.354mg 0.138mg 17%
Iron 1.07mg 0.3mg 10%
Vitamin K 2µg 13.2µg 9%
Starch 17.45g 1.43g 7%
Potassium 550mg 320mg 7%
Copper 0.107mg 0.045mg 7%
Phosphorus 71mg 35mg 5%
Carbs 21.44g 9.58g 4%
Magnesium 30mg 12mg 4%
Manganese 0.228mg 0.143mg 4%
Vitamin E 0.07mg 0.66mg 4%
Protein 2.63g 0.93g 3%
Calories 97kcal 41kcal 3%
Vitamin C 8.3mg 5.9mg 3%
Sodium 14mg 69mg 2%
Fiber 2.3g 2.8g 2%
Calcium 18mg 33mg 2%
Vitamin B3 1.348mg 0.983mg 2%
Vitamin B5 0.38mg 0.273mg 2%
Folate 26µg 19µg 2%
Choline 15mg 8.8mg 1%
Zinc 0.35mg 0.24mg 1%
Selenium 0.5µg 0.1µg 1%
Vitamin B2 0.048mg 0.058mg 1%
Fats 0.13g 0.24g 0%
Net carbs 19.14g 6.78g N/A
Sugar 1.08g 4.74g N/A
Vitamin B1 0.067mg 0.066mg 0%
Saturated fat 0.032g 0.037g 0%
Monounsaturated fat 0.003g 0.014g 0%
Polyunsaturated fat 0.054g 0.117g 0%
Tryptophan 0.027mg 0.012mg 0%
Threonine 0.086mg 0.191mg 0%
Isoleucine 0.085mg 0.077mg 0%
Leucine 0.125mg 0.102mg 0%
Lysine 0.137mg 0.101mg 0%
Methionine 0.041mg 0.02mg 0%
Phenylalanine 0.104mg 0.061mg 0%
Valine 0.131mg 0.069mg 0%
Histidine 0.044mg 0.04mg 0%
Fructose 0.32g 0.55g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +182.8%
Contains more CarbsCarbs +123.8%
Contains more OtherOther +40.6%
Contains more FatsFats +84.6%
Contains more WaterWater +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains less Sat. FatSaturated fat -13.5%
Contains more Mono. FatMonounsaturated fat +366.7%
Contains more Poly. FatPolyunsaturated fat +116.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more StarchStarch +1120.3%
Contains more SucroseSucrose +820.5%
Contains more GlucoseGlucose +59.5%
Contains more FructoseFructose +71.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.