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  6. Sweet potato vs. Carrot

Sweet potato vs. Carrot — In-Depth Nutrition Comparison

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Differences between sweet potato and carrots

  • Sweet potato has more copper, vitamin B5, vitamin B6, and manganese, while carrots have more vitamin A and vitamin K.
  • Carrots' daily need coverage for vitamin A is 50% higher.
  • Carrots contain 3 times less copper than sweet potato. Sweet potato contains 0.151mg of copper, while carrots contain 0.045mg.
  • Carrots have a lower glycemic index. The glycemic index of carrots is 39, while the glycemic index of sweet potato is 70.

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

Infographic

Sweet potato vs Carrot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Carrot
Carrot
0
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 +108.3%
Contains more IronIron +103.3%
Contains more CopperCopper +235.6%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +34.3%
Contains less SodiumSodium -20.3%
Contains more ManganeseManganese +80.4%
Contains more SeleniumSelenium +500%
~equal in Calcium ~33mg
~equal in Potassium ~320mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Carrot
Carrot
6
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 B1Vitamin B1 +18.2%
Contains more Vitamin B5Vitamin B5 +193%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more CholineCholine +39.8%
Contains more Vitamin CVitamin C +145.8%
Contains more Vitamin AVitamin A +17.8%
Contains more Vitamin EVitamin E +153.8%
Contains more Vitamin B3Vitamin B3 +76.5%
Contains more Vitamin KVitamin K +633.3%
Contains more FolateFolate +72.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.058mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Carrot DV% diff.
Vitamin A 709µg 835µg 14%
Copper 0.151mg 0.045mg 12%
Vitamin B5 0.8mg 0.273mg 11%
Vitamin K 1.8µg 13.2µg 10%
Starch 12.65g 1.43g 5%
Manganese 0.258mg 0.143mg 5%
Vitamin B6 0.209mg 0.138mg 5%
Iron 0.61mg 0.3mg 4%
Vitamin C 2.4mg 5.9mg 4%
Carbs 20.12g 9.58g 4%
Vitamin B3 0.557mg 0.983mg 3%
Vitamin E 0.26mg 0.66mg 3%
Magnesium 25mg 12mg 3%
Folate 11µg 19µg 2%
Phosphorus 47mg 35mg 2%
Calories 86kcal 41kcal 2%
Choline 12.3mg 8.8mg 1%
Protein 1.57g 0.93g 1%
Polyunsaturated fat 0.014g 0.117g 1%
Vitamin B1 0.078mg 0.066mg 1%
Selenium 0.6µg 0.1µg 1%
Potassium 337mg 320mg 1%
Sodium 55mg 69mg 1%
Zinc 0.3mg 0.24mg 1%
Fiber 3g 2.8g 1%
Fats 0.05g 0.24g 0%
Net carbs 17.12g 6.78g N/A
Calcium 30mg 33mg 0%
Sugar 4.18g 4.74g N/A
Vitamin B2 0.061mg 0.058mg 0%
Saturated fat 0.018g 0.037g 0%
Monounsaturated fat 0.001g 0.014g 0%
Tryptophan 0.031mg 0.012mg 0%
Threonine 0.083mg 0.191mg 0%
Isoleucine 0.055mg 0.077mg 0%
Leucine 0.092mg 0.102mg 0%
Lysine 0.066mg 0.101mg 0%
Methionine 0.029mg 0.02mg 0%
Phenylalanine 0.089mg 0.061mg 0%
Valine 0.086mg 0.069mg 0%
Histidine 0.031mg 0.04mg 0%
Fructose 0.7g 0.55g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Carrot
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 +68.8%
Contains more CarbsCarbs +110%
Contains more FatsFats +380%
Contains more WaterWater +14.2%
~equal in Other ~0.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Carrot
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 -51.4%
Contains more Mono. FatMonounsaturated fat +1300%
Contains more Poly. FatPolyunsaturated fat +735.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Carrot
1
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 +784.6%
Contains more GlucoseGlucose +62.7%
Contains more FructoseFructose +27.3%
Contains more SucroseSucrose +42.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. 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.