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Sweet potato vs Carrot - In-Depth Nutrition Comparison

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Differences between Sweet potato and Carrot

  • Sweet potato has more Copper, Vitamin B5, Vitamin B6, and Manganese, while Carrot has more Vitamin A RAE, and Vitamin K.
  • Carrot's daily need coverage for Vitamin A RAE is 14% higher.
  • Carrot contains 3 times less Copper than Sweet potato. Sweet potato contains 0.151mg of Copper, while Carrot contains 0.045mg.

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

Infographic

Sweet 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
Sweet potato
Sweet potato
7
:
1
Carrot
Carrot
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%
Equal in Calcium - 33
Equal in Potassium - 320
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
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%
Equal in Calcium - 33
Equal in Potassium - 320

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
Sweet potato
Sweet potato
4
:
6
Carrot
Carrot
Contains more Vitamin B1 +18.2%
Contains more Vitamin B5 +193%
Contains more Vitamin B6 +51.4%
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%
Equal in Vitamin B2 - 0.058
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%
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%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B5 +193%
Contains more Vitamin B6 +51.4%
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%
Equal in Vitamin B2 - 0.058

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
1
Carrot
Carrot
Contains more Starch +784.6%
Contains more Glucose +62.7%
Contains more Fructose +27.3%
Contains more Sucrose +42.5%
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
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
Contains more Starch +784.6%
Contains more Glucose +62.7%
Contains more Fructose +27.3%
Contains more Sucrose +42.5%

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.
Sweet potato Carrot
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 Sweet potato Carrot Opinion
Net carbs 17.12g 6.78g Sweet potato
Protein 1.57g 0.93g Sweet potato
Fats 0.05g 0.24g Carrot
Carbs 20.12g 9.58g Sweet potato
Calories 86kcal 41kcal Sweet potato
Starch 12.65g 1.43g Sweet potato
Fructose 0.7g 0.55g Sweet potato
Sugar 4.18g 4.74g Sweet potato
Fiber 3g 2.8g Sweet potato
Calcium 30mg 33mg Carrot
Iron 0.61mg 0.3mg Sweet potato
Magnesium 25mg 12mg Sweet potato
Phosphorus 47mg 35mg Sweet potato
Potassium 337mg 320mg Sweet potato
Sodium 55mg 69mg Sweet potato
Zinc 0.3mg 0.24mg Sweet potato
Copper 0.151mg 0.045mg Sweet potato
Vitamin A 14187IU 16706IU Carrot
Vitamin A RAE 709µg 835µg Carrot
Vitamin E 0.26mg 0.66mg Carrot
Vitamin C 2.4mg 5.9mg Carrot
Vitamin B1 0.078mg 0.066mg Sweet potato
Vitamin B2 0.061mg 0.058mg Sweet potato
Vitamin B3 0.557mg 0.983mg Carrot
Vitamin B5 0.8mg 0.273mg Sweet potato
Vitamin B6 0.209mg 0.138mg Sweet potato
Folate 11µg 19µg Carrot
Vitamin K 1.8µg 13.2µg Carrot
Tryptophan 0.031mg 0.012mg Sweet potato
Threonine 0.083mg 0.191mg Carrot
Isoleucine 0.055mg 0.077mg Carrot
Leucine 0.092mg 0.102mg Carrot
Lysine 0.066mg 0.101mg Carrot
Methionine 0.029mg 0.02mg Sweet potato
Phenylalanine 0.089mg 0.061mg Sweet potato
Valine 0.086mg 0.069mg Sweet potato
Histidine 0.031mg 0.04mg Carrot
Saturated Fat 0.018g 0.037g Sweet potato
Monounsaturated Fat 0.001g 0.014g Carrot
Polyunsaturated fat 0.014g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Carrot
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Sweet potato
98%
Carrot
Minerals Daily Need Coverage Score
21%
Sweet potato
13%
Carrot

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.