Sweet Potatoes vs Carrots
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Sweet Potatoes vs Carrots (Mature): nutrition per 100 g
| Per 100 g | Sweet Potatoes | Carrots (Mature) |
|---|---|---|
| Calories | 79 kcal | 48 kcal |
| Protein | 1.6 g | 0.9 g |
| Carbohydrate | 17.3 g | 10.3 g |
| Fat | 0.4 g | 0.4 g |
| Fibre | 4.4 g | 3.1 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Sweet Potatoes | Carrots (Mature) |
|---|---|---|
| Calcium, Ca | 22.33 mg | 30.48 mg |
| Copper, Cu | 0.19 mg | 0.06 mg |
| Iron, Fe | 0.4 mg | 0.15 mg |
| Magnesium, Mg | 19.14 mg | 12.45 mg |
| Manganese, Mn | 0.42 mg | 0.13 mg |
| Niacin | 0.43 mg | 1.41 mg |
| Phosphorus, P | 36.73 mg | 39.81 mg |
| Potassium, K | 486.4 mg | 279.6 mg |
| Sodium, Na | 0 mg | 86.65 mg |
| Thiamin | 0.05 mg | 0.07 mg |
| Vitamin B-6 | 0.12 mg | 0.15 mg |
| Vitamin C, total ascorbic acid | 14.84 mg | 5.9 mg |
| Zinc, Zn | 0.34 mg | 0.24 mg |
Sweet Potatoes is higher in fibre and carbohydrate. Carrots (Mature) is the leaner, lower-calorie choice. That makes Sweet Potatoes more relevant when you want more fibre for fullness and digestion, and Carrots (Mature) when you want a lighter, lower-calorie option.
Full nutrition facts: Sweet Potatoes ยท Carrots (Mature)
Bottom line
Per 100 g, Sweet Potatoes provides 79 kcal, 1.6 g protein, 17.3 g carbohydrate, 0.4 g fat and 4.4 g fiber; Carrots provides 48 kcal, 0.9 g protein, 10.3 g carbohydrate, 0.4 g fat and 3.1 g fiber.
Looking beyond the macronutrients, Sweet Potatoes is the better source of vitamin C, potassium (see the vitamins and minerals table below).
Both are excellent vitamin A (beta-carotene) sources. Sweet potatoes have more calories, carbohydrate, fiber, potassium and vitamin C; carrots are lighter and usually eaten raw.
In short: for weight loss or a bigger portion at the same calories, Carrots; for fiber and digestion, Sweet Potatoes. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.