Baby Carrots vs. Russet Potato
Nutrition comparison of Baby 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
baby carrots
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in baby carrots and russet potato:
- Both baby carrots and russet potato are high in potassium.
- Baby carrot has 54% less carbohydrates than russet potato.
- Baby carrot has 56% less calories than russet potato.
- Baby carrot is a great source of dietary fiber.
- Baby carrot is an excellent source of Vitamin A.
- Russet potato has 6.6 times less sugar than baby carrot.
- Russet potato has more thiamin and Vitamin B6.
USDA sources for nutritional information: Baby Carrots (Carrots, baby, 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
Baby carrot has 56% less calories than russet potato - baby carrot has 35 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, baby carrots is similar to russet potato for protein, carbs and fat. Baby carrots has a macronutrient ratio of 8:92:0 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Baby Carrots | Russet Potato | |
|---|---|---|
| Protein | 8% | 11% |
| Carbohydrates | 92% | 89% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Baby carrot has 54% less carbohydrates than russet potato - baby carrot has 8.2g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in baby carrots are made of 62% sugar and 38% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Baby carrot is a great source of dietary fiber and it has 123% more dietary fiber than russet potato - baby carrot has 2.9g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 6.6 times less sugar than baby carrot - baby carrot has 4.8g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Baby carrots and russet potato contain similar amounts of protein - baby carrot has 0.64g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both baby carrots and russet potato are low in saturated fat - baby carrot has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has 119% more Vitamin C than baby carrot - baby carrot has 2.6mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Baby carrot is an excellent source of Vitamin A and it has more Vitamin A than russet potato - baby carrot has 690ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and baby carrots contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Baby carrots and russet potato contain similar amounts of Vitamin K - baby carrot has 9.4ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin and Vitamin B6. Both baby carrots and russet potato contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Baby Carrots | Russet Potato | |
|---|---|---|
| Thiamin | 0.03 MG | 0.082 MG |
| Riboflavin | 0.036 MG | 0.033 MG |
| Niacin | 0.556 MG | 1.035 MG |
| Pantothenic acid | 0.401 MG | 0.301 MG |
| Vitamin B6 | 0.105 MG | 0.345 MG |
| Folate | 27 UG | 14 UG |
Minerals
calcium
Baby carrot has 146% more calcium than russet potato - baby carrot has 32mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Baby carrots and russet potato contain similar amounts of iron - baby carrot has 0.89mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both baby carrots and russet potato are high in potassium. Russet potato has 76% more potassium than baby carrot - baby carrot has 237mg of potassium per 100 grams and russet potato has 417mg 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,
| Baby Carrots | Russet Potato | |
|---|---|---|
| beta-carotene | 6391 UG | ~ |
| alpha-carotene | 3767 UG | ~ |
| lutein + zeaxanthin | 358 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both baby carrots and russet potato contain small amounts of alpha linoleic acid (ALA).
| Baby Carrots | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.01 G |
| Total | 0.008 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both baby carrots and russet potato contain significant amounts of linoleic acid.
| Baby Carrots | Russet Potato | |
|---|---|---|
| linoleic acid | 0.057 G | 0.032 G |
| Total | 0.057 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: Baby Carrots (Carrots, baby, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Baby 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 baby carrots or russet potato contain more calories in 100 grams?Baby carrot has 60% less calories than russet potato - baby carrot has 35 calories in 100g and russet potato has 79 calories.
Does baby carrots or russet potato have more carbohydrates?
By weight, baby carrot has 50% fewer carbohydrates than russet potato - baby carrot has 8.2g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in baby carrots are made of 60% sugar and 40% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does baby carrots or russet potato contain more potassium?
Both baby carrots and russet potato are high in potassium. Russet potato has 80% more potassium than baby carrot - baby carrot has 237mg of potassium in 100 grams and russet potato has 417mg of potassium.