Baby Carrots vs. Sweet Potatoes
Nutrition comparison of Baby Carrots and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
baby carrots
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in baby carrots and sweet potatoes:
- Both sweet potatoes and baby carrots are high in Vitamin A, dietary fiber and potassium.
- Baby carrot has 59% less calories than sweet potato.
- Baby carrot has 59% less carbohydrates than sweet potato.
- Sweet potato has more thiamin, however, baby carrot contains more folate.
USDA sources for nutritional information: Baby Carrots (Carrots, baby, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Baby carrot has 59% less calories than sweet potato - sweet potato has 86 calories per 100 grams and baby carrot has 35 calories.
For macronutrient ratios, baby carrots is similar to sweet potatoes for protein, carbs and fat. Baby carrots has a macronutrient ratio of 8:92:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Baby Carrots | Sweet Potatoes | |
|---|---|---|
| Protein | 8% | 7% |
| Carbohydrates | 92% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Baby carrot has 59% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and baby carrot has 8.2g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in baby carrots comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Both sweet potatoes and baby carrots are high in dietary fiber. Sweet potato is very similar to baby carrot for dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and baby carrot has 2.9g of dietary fiber.
sugar
Sweet potatoes and baby carrots contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and baby carrot has 4.8g of sugar.
Protein
protein
Sweet potatoes and baby carrots contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and baby carrot has 0.64g of protein.
Fat
saturated fat
Both sweet potatoes and baby carrots are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and baby carrot has 0.02g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and baby carrots contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and baby carrot has 2.6mg of Vitamin C.
Vitamin A
Both sweet potatoes and baby carrots are high in Vitamin A. Sweet potato is very similar to baby carrot for Vitamin A - sweet potato has 709ug of Vitamin A per 100 grams and baby carrot has 690ug of Vitamin A.
Vitamin E
Sweet potatoes and baby carrots contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Sweet potatoes and baby carrots contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and baby carrot has 9.4ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, however, baby carrot contains more folate. Both baby carrots and sweet potatoes contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Baby Carrots | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.03 MG | 0.078 MG |
| Riboflavin | 0.036 MG | 0.061 MG |
| Niacin | 0.556 MG | 0.557 MG |
| Pantothenic acid | 0.401 MG | 0.8 MG |
| Vitamin B6 | 0.105 MG | 0.209 MG |
| Folate | 27 UG | 11 UG |
Minerals
calcium
Sweet potatoes and baby carrots contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and baby carrot has 32mg of calcium.
iron
Sweet potatoes and baby carrots contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and baby carrot has 0.89mg of iron.
potassium
Both sweet potatoes and baby carrots are high in potassium. Sweet potato has 42% more potassium than baby carrot - sweet potato has 337mg of potassium per 100 grams and baby carrot has 237mg 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 baby carrots and sweet potatoes contain significant amounts of beta-carotene.
| Baby Carrots | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 6391 UG | 8509 UG |
| alpha-carotene | 3767 UG | 7 UG |
| lutein + zeaxanthin | 358 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both baby carrots and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Baby Carrots | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.001 G |
| Total | 0.008 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, baby carrot has more linoleic acid than sweet potato per 100 grams.
| Baby Carrots | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.057 G | 0.013 G |
| Total | 0.057 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: Baby Carrots (Carrots, baby, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Baby Carrots 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 baby carrots contain more calories in 100 grams?Baby carrot has 60% less calories than sweet potato - sweet potato has 86 calories in 100g and baby carrot has 35 calories.
Does sweet potatoes or baby carrots have more carbohydrates?
By weight, baby carrot has 60% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and baby carrot has 8.2g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in baby carrots comprise of 60% sugar and 40% dietary fiber.
Does sweet potatoes or baby carrots contain more potassium?
Both sweet potatoes and baby carrots are high in potassium. Sweet potato has 40% more potassium than baby carrot - sweet potato has 337mg of potassium in 100 grams and baby carrot has 237mg of potassium.