Carrot Juice vs. Sweet Potatoes
Nutrition comparison of Carrot Juice and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrot juice
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrot juice and sweet potatoes:
- Both sweet potatoes and carrot juice are high in Vitamin A and potassium.
- Carrot juice has 53% less calories than sweet potato.
- Carrot juice has 54% less carbohydrates than sweet potato.
- Sweet potato has more pantothenic acid and folate.
- Sweet potato is a great source of dietary fiber.
USDA sources for nutritional information: Carrot Juice (Carrot juice, canned) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrot juice has 53% less calories than sweet potato - sweet potato has 86 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, carrot juice is lighter in carbs and similar to sweet potatoes for protein and fat. Carrot juice has a macronutrient ratio of 9:88:4 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrot Juice | Sweet Potatoes | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 88% | 92% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot juice has 54% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 275% more dietary fiber than carrot juice - sweet potato has 3g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Sweet potatoes and carrot juice contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Sweet potatoes and carrot juice contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both sweet potatoes and carrot juice are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot juice has 254% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Both sweet potatoes and carrot juice are high in Vitamin A. Carrot juice has 35% more Vitamin A than sweet potato - sweet potato has 709ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Sweet potatoes and carrot juice contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Sweet potatoes and carrot juice contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Sweet potato has more pantothenic acid and folate. Both carrot juice and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Carrot Juice | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.092 MG | 0.078 MG |
| Riboflavin | 0.055 MG | 0.061 MG |
| Niacin | 0.386 MG | 0.557 MG |
| Pantothenic acid | 0.228 MG | 0.8 MG |
| Vitamin B6 | 0.217 MG | 0.209 MG |
| Folate | 4 UG | 11 UG |
Minerals
calcium
Sweet potatoes and carrot juice contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Sweet potatoes and carrot juice contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both sweet potatoes and carrot juice are high in potassium. Sweet potato has 15% more potassium than carrot juice - sweet potato has 337mg 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, both carrot juice and sweet potatoes contain significant amounts of beta-carotene.
| Carrot Juice | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 9303 UG | 8509 UG |
| alpha-carotene | 4342 UG | 7 UG |
| lycopene | 2 UG | ~ |
| lutein + zeaxanthin | 333 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both carrot juice and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Carrot Juice | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.001 G |
| Total | 0.009 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, carrot juice has more linoleic acid than sweet potato per 100 grams.
| Carrot Juice | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.061 G | 0.013 G |
| Total | 0.061 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Carrot Juice g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or carrot juice contain more calories in 100 grams?Carrot juice has 50% less calories than sweet potato - sweet potato has 86 calories in 100g and carrot juice has 40 calories.
Does sweet potatoes or carrot juice have more carbohydrates?
By weight, carrot juice has 50% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does sweet potatoes or carrot juice contain more potassium?
Both sweet potatoes and carrot juice are high in potassium. Sweet potato has 20% more potassium than carrot juice - sweet potato has 337mg of potassium in 100 grams and carrot juice has 292mg of potassium.