Sweet Potatoes vs. Carrots

Nutrition comparison of Sweet Potatoes and Carrots


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

We compared the nutritional contents of sweet potatoes versus carrots (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Sweet Potatoes source
Image of Carrots source

Calories and Carbs

calories

Carrot has less calories than sweet potato - sweet potato has 86kcal of calories per 100 grams and carrot has 41kcal of calories.

dietary fiber

Both sweet potatoes and carrots are high in dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Sweet potatoes and carrots contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and carrot has 4.7g of sugar.

Protein

protein

Sweet potatoes and carrots contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and carrot has 0.9g of protein.

Fat

saturated fat

Both sweet potatoes and carrots are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.

Vitamins

Vitamin C

Carrot has more Vitamin C than sweet potato - sweet potato has 2.4mg of vitamin c per 100 grams and carrot has 5.9mg of vitamin c.

Vitamin A

Both sweet potatoes and carrots are high in Vitamin A - sweet potato has 709ug of vitamin a per 100 grams and carrot has 835ug of vitamin a.

The B Vitamins

Sweet potato has more pantothenic acid. Both sweet potatoes and carrots contain significant amounts of thiamin, riboflavin, niacin, vitamin b6 and folate.

Sweet Potatoes Carrots
Thiamin 0.078 MG 0.066 MG
Riboflavin 0.061 MG 0.058 MG
Niacin 0.557 MG 0.983 MG
Pantothenic acid 0.8 MG 0.273 MG
Vitamin B6 0.209 MG 0.138 MG
Folate 11 UG 19 UG

Minerals

calcium

Sweet potatoes and carrots contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Sweet potatoes and carrots contain similar amounts of iron - sweet potato has 0.6mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Both sweet potatoes and carrots are high in potassium - sweet potato has 337mg of potassium per 100 grams and carrot has 320mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, carrot has more kaempferol and quercetin than sweet potato per 100 grams. Both sweet potatoes and carrots contain small amounts of luteolin and myricetin.

Sweet Potatoes Carrots
apigenin 0.01 mg ~
luteolin 0.02 mg 0.11 mg
kaempferol 0.01 mg 0.24 mg
myricetin 0.03 mg 0.04 mg
Quercetin 0.01 mg 0.21 mg

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 has more alpha-carotene and lutein + zeaxanthin than sweet potato per 100 grams. Both sweet potatoes and carrots contain significant amounts of beta-carotene.

Sweet Potatoes Carrots
beta-carotene 8509 UG 8285 UG
alpha-carotene 7 UG 3477 UG
lycopene ~ 1 UG
lutein + zeaxanthin ~ 256 UG

Omega-3 and Omega-6

omega 3s

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

Sweet Potatoes Carrots
alpha linoleic acid 0.001 G 0.002 G
Total 0.001 G 0.002 G

omega 6s

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

Sweet Potatoes Carrots
linoleic acid 0.013 G 0.1 G
Total 0.013 G 0.1 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: Sweet Potatoes (Sweet potato, raw, unprepared) and Carrots (Carrots, raw) .

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