Carrots vs sweet potato: which is healthier?
They are about equally nutrient-dense: carrots scores 90/100 and sweet potato 89/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Carrots
41 kcal per 100 g. 1 medium carrot: 61 g
Sweet potato
90 kcal per 100 g. 1 medium, baked: 114 g
Which to pick for your goal
- Fewer caloriesCarrots41 vs 90 kcal per 100 g
- More proteinSweet potato0.9 vs 2 g per 100 g
- More fiberSweet potato2.8 vs 3.3 g per 100 g
- Less sugarCarrots4.7 vs 6.5 g per 100 g
- More potassiumSweet potato320 vs 475 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Carrots, 100 g | Sweet potato, 100 g | Carrots, 61 g | Sweet potato, 114 g |
|---|---|---|---|---|
| Calories | 41 kcal | 90 kcal | 25 kcal | 103 kcal |
| Protein | 0.9 g | 2 g | 0.6 g | 2.3 g |
| Carbohydrates | 9.6 g | 21 g | 5.8 g | 24 g |
| Sugars | 4.7 g | 6.5 g | 2.9 g | 7.4 g |
| Fiber | 2.8 g | 3.3 g | 1.7 g | 3.8 g |
| Fat | 0.2 g | 0.1 g | 0.1 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 5.9 mg | 20 mg | 3.6 mg | 22 mg |
| Vitamin A | 835 µg | 961 µg | 509 µg | 1096 µg |
| Potassium | 320 mg | 475 mg | 195 mg | 542 mg |
| Iron | 0.3 mg | 0.7 mg | 0.2 mg | 0.8 mg |
| Calcium | 33 mg | 38 mg | 20 mg | 43 mg |
| Magnesium | 12 mg | 27 mg | 7.3 mg | 31 mg |
| Sodium | 69 mg | 36 mg | 42 mg | 41 mg |
Last updated . Scores use the HowHealthyIs Score method.