Carrot Juice vs. Russet Potato

Nutrition comparison of Carrot Juice and Russet Potato

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of carrot juice versus russet potato (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in carrot juice and russet potato:

  • Both russet potato and carrot juice are high in potassium.
  • Carrot juice is an excellent source of Vitamin A.
  • Russet potato has more niacin and folate.
Detailed nutritional comparison of carrot juice and russet potato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Carrot Juice (Carrot juice, canned) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.

Image of Carrot Juice src
Image of Russet Potato src

Calories and Carbs

calories

Carrot juice has 49% less calories than russet potato - russet potato has 79 calories per 100 grams and carrot juice has 40 calories.

For macronutrient ratios, carrot juice is similar to russet potato for protein, carbs and fat. Carrot juice has a macronutrient ratio of 9:88:4 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Carrot Juice Russet Potato
Protein 9% 11%
Carbohydrates 88% 89%
Fat 4% 1%
Alcohol ~ ~

carbohydrates

Carrot juice has 49% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.

dietary fiber

Russet potato has 63% more dietary fiber than carrot juice - russet potato has 1.3g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.

sugar

Russet potato and carrot juice contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and carrot juice has 3.9g of sugar.

Protein

protein

Russet potato and carrot juice contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and carrot juice has 0.95g of protein.

Fat

saturated fat

Both russet potato and carrot juice are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.

Vitamins

Vitamin C

Carrot juice has 49% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.

Vitamin A

Carrot juice is an excellent source of Vitamin A and it has more Vitamin A than russet potato - carrot juice has 956ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.

Vitamin E

Russet potato and carrot juice contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.

Vitamin K

Russet potato and carrot juice contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.

The B Vitamins

Russet potato has more niacin and folate. Both carrot juice and russet potato contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Carrot Juice Russet Potato
Thiamin 0.092 MG 0.082 MG
Riboflavin 0.055 MG 0.033 MG
Niacin 0.386 MG 1.035 MG
Pantothenic acid 0.228 MG 0.301 MG
Vitamin B6 0.217 MG 0.345 MG
Folate 4 UG 14 UG

Minerals

calcium

Carrot juice has 85% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and carrot juice has 24mg of calcium.

iron

Russet potato and carrot juice contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and carrot juice has 0.46mg of iron.

potassium

Both russet potato and carrot juice are high in potassium. Russet potato has 43% more potassium than carrot juice - russet potato has 417mg of potassium per 100 grams and carrot juice has 292mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Carrot Juice Russet Potato
beta-carotene 9303 UG ~
alpha-carotene 4342 UG ~
lycopene 2 UG ~
lutein + zeaxanthin 333 UG 5 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both carrot juice and russet potato contain small amounts of alpha linoleic acid (ALA).

Carrot Juice Russet Potato
alpha linoleic acid 0.009 G 0.01 G
Total 0.009 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, both carrot juice and russet potato contain significant amounts of linoleic acid.

Carrot Juice Russet Potato
linoleic acid 0.061 G 0.032 G
Total 0.061 G 0.032 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Carrot Juice (Carrot juice, canned) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

Carrot Juice 236g

( cup )
Daily Values (%)

Russet Potato 150g

( cup )
94KCAL 5%
calories 27%
119KCAL 6%
22G 9%
carbohydrates 23%
27G 11%
1.9G 8%
dietary fiber 5%
2G 8%
9.2G 889% sugar 0.93G
0.35G 1%
192% total fat
0.12G 0.2%
0.06G 0.4%
50% saturated fat
0.04G 0.2%
0.02G >999% monounsaturated fat 0G
0.17G 183% polyunsaturated fat 0.06G
156MG 10%
>999% sodium
7.5MG 1%
Vitamins and Minerals
2256UG 322%
>999% Vitamin A
20MG 27%
133% Vitamin C
8.6MG 11%
57MG 6%
185% calcium
20MG 2%
1.1MG 6%
iron 18%
1.3MG 7%
33MG 11%
magnesium 6%
35MG 11%
689MG 30%
10% potassium
626MG 27%
0.22MG 20%
83% thiamin (Vit B1)
0.12MG 11%
0.13MG 12%
160% riboflavin (Vit B2)
0.05MG 5%
0.91MG 7%
niacin (Vit B3) 76%
1.6MG 11%
0.51MG 39%
Vitamin B6 2%
0.52MG 40%
0.54MG 11%
20% pantothenic acid (Vit B5)
0.45MG 9%
9.4UG 2%
folate (Vit B9) 123%
21UG 5%
2.7MG 18%
>999% Vitamin E
0.02MG 0.1%
37UG 41%
>999% Vitamin K
2.7UG 3%
2.2G 5%
protein 45%
3.2G 6%
23MG 6%
21% choline
19MG 4%
0.11MG 9%
copper 36%
0.15MG 13%
0.31MG 17%
29% manganese
0.24MG 13%
99MG 14%
19% phosphorus
83MG 12%
1.4UG 3%
133% selenium
0.6UG 1%
0.42MG 5%
zinc 2%
0.43MG 5%
210G 78% Water 118G
Starch >999% 24G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does russet potato or carrot juice contain more calories in 100 grams?
Carrot juice has 50% less calories than russet potato - russet potato has 79 calories in 100g and carrot juice has 40 calories.

Does russet potato or carrot juice have more carbohydrates?
By weight, carrot juice has 50% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and carrot juice has 9.3g of carbohydrates.

Does russet potato or carrot juice contain more potassium?
Both russet potato and carrot juice are high in potassium. Russet potato has 40% more potassium than carrot juice - russet potato has 417mg of potassium in 100 grams and carrot juice has 292mg of potassium.