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.
Detailed nutritional comparison of carrot juice and sweet potatoes 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 Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Carrot Juice src
Image of Sweet Potatoes src

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 9:87:4 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 87% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Carrot Juice or Sweet Potatoes .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.