Carrots vs. Russet Potato
Nutrition comparison of Carrots and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and russet potato:
- Both russet potato and carrots are high in potassium.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A.
- Russet potato has 6.6 times less sugar than carrot.
- Russet potato has more Vitamin B6.
USDA sources for nutritional information: Carrots (Carrots, raw) 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 has 48% less calories than russet potato - russet potato has 79 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is heavier in fat and similar to russet potato for protein and carbs. Carrots has a macronutrient ratio of 9:87:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Russet Potato | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 87% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 47% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Carrot is a great source of dietary fiber and it has 115% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Russet potato has 6.6 times less sugar than carrot - russet potato has 0.62g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Russet potato and carrots contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both russet potato and carrots are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato and carrots contain similar amounts of Vitamin C - russet potato has 5.7mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than russet potato - carrot has 835ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and carrots contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Russet potato and carrots contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Russet potato has more Vitamin B6. Both carrots and russet potato contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Carrots | Russet Potato | |
|---|---|---|
| Thiamin | 0.066 MG | 0.082 MG |
| Riboflavin | 0.058 MG | 0.033 MG |
| Niacin | 0.983 MG | 1.035 MG |
| Pantothenic acid | 0.273 MG | 0.301 MG |
| Vitamin B6 | 0.138 MG | 0.345 MG |
| Folate | 19 UG | 14 UG |
Minerals
calcium
Carrot has 154% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Russet potato has 187% more iron than carrot - russet potato has 0.86mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both russet potato and carrots are high in potassium. Russet potato has 30% more potassium than carrot - russet potato has 417mg of potassium per 100 grams and carrot has 320mg 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,
| Carrots | Russet Potato | |
|---|---|---|
| beta-carotene | 8285 UG | ~ |
| alpha-carotene | 3477 UG | ~ |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both carrots and russet potato contain small amounts of alpha linoleic acid (ALA).
| Carrots | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.01 G |
| Total | 0.002 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than russet potato per 100 grams.
| Carrots | Russet Potato | |
|---|---|---|
| linoleic acid | 0.1 G | 0.032 G |
| Total | 0.1 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: Carrots (Carrots, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Carrots 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 carrots contain more calories in 100 grams?Carrot has 50% less calories than russet potato - russet potato has 79 calories in 100g and carrot has 41 calories.
Does russet potato or carrots have more carbohydrates?
By weight, carrot has 50% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does russet potato or carrots contain more potassium?
Both russet potato and carrots are high in potassium. Russet potato has 30% more potassium than carrot - russet potato has 417mg of potassium in 100 grams and carrot has 320mg of potassium.