Carrots vs. Russet Potato

Nutrition comparison of Carrots and Russet Potato


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

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

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

  • Both russet potato and carrots are high in potassium.
  • Carrot is a great source of dietary fiber.
  • Carrot is an excellent source of Vitamin A.
  • Russet potato has 6.6 times less sugar than carrot.
  • Russet potato has more Vitamin B6.
Detailed nutritional comparison of carrots 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: Carrots (Carrots, raw) 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 Carrots src
Image of Russet Potato src

Here's an infographic summarizing the nutritional differences between carrots and russet potato. marks particularly rich nutrients.


Calories and Carbs

calories

Carrot has 48% less calories than russet potato - russet potato has 79 calories per 100 grams and carrot has 41 calories.

For macronutrient ratios, carrots is heavier in fat and similar to russet potato for protein and carbs. Carrots has a macronutrient ratio of 9:87:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Carrots Russet Potato
Protein 9% 11%
Carbohydrates 87% 89%
Fat 5% 1%
Alcohol ~ ~

carbohydrates

Carrot has 47% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.

The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.

dietary fiber

Carrot is a great source of dietary fiber and it has 115% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Russet potato has 6.6 times less sugar than carrot - russet potato has 0.62g of sugar per 100 grams and carrot has 4.7g of sugar.



Protein

protein

Russet potato and carrots contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Russet potato and carrots contain similar amounts of Vitamin C - russet potato has 5.7mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has more Vitamin A than russet potato - carrot has 835ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.

Vitamin E

Russet potato and carrots contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

Vitamin K

Russet potato and carrots contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.

The B Vitamins

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

Carrots Russet Potato
Thiamin 0.066 MG 0.082 MG
Riboflavin 0.058 MG 0.033 MG
Niacin 0.983 MG 1.035 MG
Pantothenic acid 0.273 MG 0.301 MG
Vitamin B6 0.138 MG 0.345 MG
Folate 19 UG 14 UG

Minerals

calcium

Carrot has 154% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Russet potato has 187% more iron than carrot - russet potato has 0.86mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Both russet potato and carrots are high in potassium. Russet potato has 30% more potassium than carrot - russet potato has 417mg of potassium per 100 grams and carrot has 320mg 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,

Carrots Russet Potato
beta-carotene 8285 UG ~
alpha-carotene 3477 UG ~
lycopene 1 UG ~
lutein + zeaxanthin 256 UG 5 UG

Omega-3 and Omega-6

omega 3s

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

Carrots Russet Potato
alpha linoleic acid 0.002 G 0.01 G
Total 0.002 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, carrot has more linoleic acid than russet potato per 100 grams.

Carrots Russet Potato
linoleic acid 0.1 G 0.032 G
Total 0.1 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: Carrots (Carrots, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

Carrots g

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