Carrot Juice vs. Russet Potato
Nutrition comparison of Carrot Juice and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrot juice
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrot juice and russet potato:
- Both russet potato and carrot juice are high in potassium.
- Carrot juice is an excellent source of Vitamin A.
- Russet potato has more niacin and folate.
USDA sources for nutritional information: Carrot Juice (Carrot juice, canned) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrot juice has 49% less calories than russet potato - russet potato has 79 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, carrot juice is similar to russet potato for protein, carbs and fat. Carrot juice has a macronutrient ratio of 9:88:4 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrot Juice | Russet Potato | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 88% | 89% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot juice has 49% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Russet potato has 63% more dietary fiber than carrot juice - russet potato has 1.3g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Russet potato and carrot juice contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Russet potato and carrot juice contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both russet potato and carrot juice are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot juice has 49% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Carrot juice is an excellent source of Vitamin A and it has more Vitamin A than russet potato - carrot juice has 956ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and carrot juice contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Russet potato and carrot juice contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Russet potato has more niacin and folate. Both carrot juice and russet potato contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Carrot Juice | Russet Potato | |
|---|---|---|
| Thiamin | 0.092 MG | 0.082 MG |
| Riboflavin | 0.055 MG | 0.033 MG |
| Niacin | 0.386 MG | 1.035 MG |
| Pantothenic acid | 0.228 MG | 0.301 MG |
| Vitamin B6 | 0.217 MG | 0.345 MG |
| Folate | 4 UG | 14 UG |
Minerals
calcium
Carrot juice has 85% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Russet potato and carrot juice contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both russet potato and carrot juice are high in potassium. Russet potato has 43% more potassium than carrot juice - russet potato has 417mg 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,
| Carrot Juice | Russet Potato | |
|---|---|---|
| beta-carotene | 9303 UG | ~ |
| alpha-carotene | 4342 UG | ~ |
| lycopene | 2 UG | ~ |
| lutein + zeaxanthin | 333 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both carrot juice and russet potato contain small amounts of alpha linoleic acid (ALA).
| Carrot Juice | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.01 G |
| Total | 0.009 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both carrot juice and russet potato contain significant amounts of linoleic acid.
| Carrot Juice | Russet Potato | |
|---|---|---|
| linoleic acid | 0.061 G | 0.032 G |
| Total | 0.061 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Carrot Juice g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or carrot juice contain more calories in 100 grams?Carrot juice has 50% less calories than russet potato - russet potato has 79 calories in 100g and carrot juice has 40 calories.
Does russet potato or carrot juice have more carbohydrates?
By weight, carrot juice has 50% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does russet potato or carrot juice contain more potassium?
Both russet potato and carrot juice are high in potassium. Russet potato has 40% more potassium than carrot juice - russet potato has 417mg of potassium in 100 grams and carrot juice has 292mg of potassium.