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Sweet potato, frozen, unprepared vs. Carrot — In-Depth Nutrition Comparison

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Significant differences between Sweet potato, frozen, unprepared and Carrot

  • Sweet potato, frozen, unprepared has more Manganese, Copper, and Vitamin C, however, Carrot is richer in Vitamin A.
  • Carrot covers your daily Vitamin A needs 35% more than Sweet potato, frozen, unprepared.
  • Carrot has 5 times less Manganese than Sweet potato, frozen, unprepared. Sweet potato, frozen, unprepared has 0.665mg of Manganese, while Carrot has 0.143mg.

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

Infographic

Sweet potato, frozen, unprepared 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 16% 11% 32% 20% 59% 8.5% 19% 0.78% 87% 3.3%
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 +83.3%
Contains more CalciumCalcium +12.1%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +76.7%
Contains more CopperCopper +293.3%
Contains more ZincZinc +29.2%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +365%
Contains more SeleniumSelenium +500%

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 44% 622% 0% 0% 17% 12% 11% 31% 41% 0% 0% 16% 0%
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% 1002% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +125.4%
Contains more Vitamin B5Vitamin B5 +88.6%
Contains more Vitamin B6Vitamin B6 +28.3%
Contains more Vitamin AVitamin A +61.1%
Contains more Vitamin B2Vitamin B2 +13.7%
Contains more Vitamin B3Vitamin B3 +64.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 22% 75%
Protein: 1.71 g
Fats: 0.18 g
Carbs: 22.22 g
Water: 74.89 g
Other: 1 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 +83.9%
Contains more CarbsCarbs +131.9%
Contains more FatsFats +33.3%
Contains more WaterWater +17.9%
~equal in Other ~0.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 6% 63%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.08 g
Carrot
3
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 more Mono. FatMonounsaturated Fat +100%
Contains more Poly. FatPolyunsaturated fat +46.3%
~equal in Saturated Fat ~0.037g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato, frozen, unprepared Carrot
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato, frozen, unprepared Carrot Opinion
Calories 96kcal 41kcal Sweet potato, frozen, unprepared
Protein 1.71g 0.93g Sweet potato, frozen, unprepared
Fats 0.18g 0.24g Carrot
Vitamin C 13.3mg 5.9mg Sweet potato, frozen, unprepared
Net carbs 20.52g 6.78g Sweet potato, frozen, unprepared
Carbs 22.22g 9.58g Sweet potato, frozen, unprepared
Magnesium 22mg 12mg Sweet potato, frozen, unprepared
Calcium 37mg 33mg Sweet potato, frozen, unprepared
Potassium 365mg 320mg Sweet potato, frozen, unprepared
Iron 0.53mg 0.3mg Sweet potato, frozen, unprepared
Sugar 4.74g Sweet potato, frozen, unprepared
Fiber 1.7g 2.8g Carrot
Copper 0.177mg 0.045mg Sweet potato, frozen, unprepared
Zinc 0.31mg 0.24mg Sweet potato, frozen, unprepared
Starch 1.43g Carrot
Phosphorus 45mg 35mg Sweet potato, frozen, unprepared
Sodium 6mg 69mg Sweet potato, frozen, unprepared
Vitamin A 10367IU 16706IU Carrot
Vitamin A 518µg 835µg Carrot
Vitamin E 0.66mg Carrot
Manganese 0.665mg 0.143mg Sweet potato, frozen, unprepared
Selenium 0.6µg 0.1µg Sweet potato, frozen, unprepared
Vitamin B1 0.067mg 0.066mg Sweet potato, frozen, unprepared
Vitamin B2 0.051mg 0.058mg Carrot
Vitamin B3 0.597mg 0.983mg Carrot
Vitamin B5 0.515mg 0.273mg Sweet potato, frozen, unprepared
Vitamin B6 0.177mg 0.138mg Sweet potato, frozen, unprepared
Vitamin K 13.2µg Carrot
Folate 21µg 19µg Sweet potato, frozen, unprepared
Choline 8.8mg Carrot
Saturated Fat 0.039g 0.037g Carrot
Monounsaturated Fat 0.007g 0.014g Carrot
Polyunsaturated fat 0.08g 0.117g Carrot
Tryptophan 0.021mg 0.012mg Sweet potato, frozen, unprepared
Threonine 0.085mg 0.191mg Carrot
Isoleucine 0.085mg 0.077mg Sweet potato, frozen, unprepared
Leucine 0.125mg 0.102mg Sweet potato, frozen, unprepared
Lysine 0.084mg 0.101mg Carrot
Methionine 0.042mg 0.02mg Sweet potato, frozen, unprepared
Phenylalanine 0.102mg 0.061mg Sweet potato, frozen, unprepared
Valine 0.112mg 0.069mg Sweet potato, frozen, unprepared
Histidine 0.032mg 0.04mg Carrot
Fructose 0.55g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato, frozen, unprepared Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
61%
Sweet potato, frozen, unprepared
91%
Carrot
Minerals Daily Need Coverage Score
26%
Sweet potato, frozen, unprepared
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Sweet potato, frozen, unprepared
Sweet potato, frozen, unprepared is lower in Sugar (difference - 4.74g)
Which food contains less Sodium?
Sweet potato, frozen, unprepared
Sweet potato, frozen, unprepared contains less Sodium (difference - 63mg)
Which food is lower in glycemic index?
Sweet potato, frozen, unprepared
Sweet potato, frozen, unprepared is lower in glycemic index (difference - 39)
Which food is cheaper?
Sweet potato, frozen, unprepared
Sweet potato, frozen, unprepared is cheaper (difference - $0.4)
Which food is richer in minerals?
Sweet potato, frozen, unprepared
Sweet potato, frozen, unprepared is relatively richer in minerals
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.002g)
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

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, frozen, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169306/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.