Carrots vs Sweet potato
Nutrition comparison per 100g · USDA SR Legacy & USDA FNDDS
Sweet potato, baked, no added fat is higher in more vitamins & minerals
Calories (kcal)
Carrots 41
Sweet potato 82
Protein (g)
Carrots 0.930
Sweet potato 1.64
Carbs (g)
Carrots 9.58
Sweet potato —
Fat (g)
Carrots 0.240
Sweet potato 0.390
Fiber (g)
Carrots 2.80
Sweet potato 3.10
Quick answers
Which has more protein?
Sweet potato, baked, no added fat — 1.64g vs 0.930g per 100g.
Which has fewer calories?
Carrots, raw — 41 vs 82 kcal per 100g.
Which is more nutrient-dense?
Sweet potato, baked, no added fat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Carrots | Sweet potato | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 41 kcal | 82 kcal | -50% |
| Macronutrients | |||
| Water | 88.3 g | 78.4 g | +13% |
| Protein | 0.930 g | 1.64 g | -43% |
| Total lipid (fat) | 0.240 g | 0.390 g | -38% |
| Carbohydrate, by difference | 9.58 g | — | |
| Fiber, total dietary | 2.80 g | 3.10 g | -10% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.032 g | 0.019 g | +68% |
| Fatty acids, total monounsaturated | 0.012 g | 0.001 g | +1100% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 5.90 mg | 13.1 mg | -55% |
| Thiamin (Vitamin B1) | 0.066 mg | 0.042 mg | +57% |
| Riboflavin (Vitamin B2) | 0.058 mg | 0.060 mg | -3% |
| Niacin (Vitamin B3) | 0.983 mg | 0.426 mg | +131% |
| Pantothenic acid (Vitamin B5) | 0.273 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.138 mg | 0.116 mg | +19% |
| Biotin (Vitamin B7) | 19.0 ug | 10.0 ug | +90% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 8.80 mg | 12.8 mg | -31% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 835 ug | 699 ug | +19% |
| Carotene, beta | 8285 ug | — | |
| Carotene, alpha | 3477 ug | 7.00 ug | +49571% |
| Vitamin E (alpha-tocopherol) | 0.660 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 33.0 mg | 23.0 mg | +43% |
| Iron, Fe | 0.300 mg | 0.420 mg | -29% |
| Magnesium, Mg | 12.0 mg | 20.0 mg | -40% |
| Phosphorus, P | 35.0 mg | 38.0 mg | -8% |
| Potassium, K | 320 mg | 504 mg | -37% |
| Sodium, Na | 69.0 mg | 154 mg | -55% |
| Zinc, Zn | 0.240 mg | 0.350 mg | -31% |
| Copper, Cu | 0.045 mg | 0.194 mg | -77% |
| Manganese, Mn | 0.143 mg | — | |
| Selenium, Se | 0.100 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 173 kj | — | |
| Ash | 0.970 g | — | |
| Carbohydrate, by summation | — | 18.0 g | |
| Total Sugars | 4.74 g | 6.29 g | -25% |
| Sucrose | 3.59 g | — | |
| Glucose | 0.590 g | — | |
| Fructose | 0.550 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 1.43 g | — | |
| Fluoride, F | 3.20 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 10.0 ug | +90% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 19.0 ug | 10.0 ug | +90% |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| trans-beta-Carotene | — | 8387 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 16706 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 1.00 ug | — | |
| trans-Lycopene | — | 0 ug | |
| Lycopene | 256 ug | — | |
| cis-Lutein/Zeaxanthin | — | 0 ug | |
| Tocopherols and tocotrienols | — | 0.270 mg | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 13.2 ug | 0.200 ug | +6500% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.030 g | 0.019 g | +58% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.001 g | +100% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.011 g | 0.001 g | +1000% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.102 g | 0.015 g | +580% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.100 g | 0.014 g | +614% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.002 g | 0.001 g | +100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.012 g | — | |
| Threonine (EAA) | 0.191 g | — | |
| Isoleucine (EAA, BCAA) | 0.077 g | — | |
| Leucine (EAA, BCAA) | 0.102 g | — | |
| Lysine (EAA) | 0.101 g | — | |
| Methionine (EAA) | 0.020 g | — | |
| Cystine (conditionally essential) | 0.083 g | — | |
| Phenylalanine (EAA) | 0.061 g | — | |
| Tyrosine (conditionally essential) | 0.043 g | — | |
| Valine (EAA, BCAA) | 0.069 g | — | |
| Arginine (conditionally essential) | 0.091 g | — | |
| Histidine (EAA) | 0.040 g | — | |
| Alanine | 0.113 g | — | |
| Aspartic acid | 0.190 g | — | |
| Glutamic acid | 0.366 g | — | |
| Glycine (conditionally essential) | 0.047 g | — | |
| Proline (conditionally essential) | 0.054 g | — | |
| Serine | 0.054 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA FNDDS. Diff column shows percentage difference relative to Food B.
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