Per 100 g, Carrots and Sweet potato (boiled) compared on the 33 of 34 nutrients where both records have a usable value. Carrots is higher in 17, Sweet potato is higher in 14 and 2 are equal. Content in the food is compared, not absorption.
Vitamins
Vitamins per 100 g
Nutrient
Carrots
Sweet potato
Higher
Vitamin A (RAE / retinol equivalent)
835 µg
787 µg
Carrots
Vitamin C
5.9 mg
12.8 mg
Sweet potato
Vitamin D
0 µg
0 µg
Equal
Vitamin E
0.66 mg
0.94 mg
Sweet potato
Vitamin K (phylloquinone)
13.2 µg
2.1 µg
Carrots
Thiamin (B1)
0.065 mg
0.056 mg
Carrots
Riboflavin (B2)
0.095 mg
0.047 mg
Carrots
Niacin (B3)
1.41 mg
0.538 mg
Carrots
Pantothenic acid (B5)
0.273 mg
0.581 mg
Sweet potato
Vitamin B6
0.146 mg
0.165 mg
Sweet potato
Biotin (B7)
2.22 µg
1.8 µg
Carrots
Folate (total)
37.1 µg
6 µg
Carrots
Vitamin B12
0 µg
0 µg
Equal
Choline
8.8 mg
10.8 mg
Sweet potato
Minerals
Minerals per 100 g
Nutrient
Carrots
Sweet potato
Higher
Calcium
30.5 mg
27 mg
Carrots
Iron
0.15 mg
0.72 mg
Sweet potato
Magnesium
12.4 mg
18 mg
Sweet potato
Phosphorus
39.8 mg
32 mg
Carrots
Potassium
280 mg
230 mg
Carrots
Sodium
86.6 mg
27 mg
Carrots
Zinc
0.236 mg
0.2 mg
Carrots
Copper
0.061 mg
0.094 mg
Sweet potato
Manganese
0.13 mg
0.266 mg
Sweet potato
Selenium
0 µg
0.2 µg
Sweet potato
Iodine
no usable value
2 µg
not compared
Amino acids
Amino acids per 100 g
Nutrient
Carrots
Sweet potato
Higher
Tryptophan
0.012 g
0.028 g
Sweet potato
Threonine
0.191 g
0.073 g
Carrots
Isoleucine
0.077 g
0.048 g
Carrots
Leucine
0.102 g
0.081 g
Carrots
Lysine
0.101 g
0.058 g
Carrots
Methionine
0.02 g
0.025 g
Sweet potato
Phenylalanine
0.061 g
0.078 g
Sweet potato
Valine
0.069 g
0.075 g
Sweet potato
Histidine
0.04 g
0.027 g
Carrots
Sources and limitations
Carrots: USDA FoodData Central, Foundation Foods, record 2258586 (2026-10-29 (JSON)).
Sweet potato: USDA FoodData Central, SR Legacy, record 168484 (2018-04 (CSV)).
These foods are in different forms (Carrots: raw_fresh; Sweet potato: cooked); per-100 g values are not like-for-like.
Values come from different source datasets (different laboratories, years and methods).
Content in the food is compared; absorption and bioavailability are not.
A nutrient shown as “not compared” has no usable value in one of the records (missing, trace or defined differently); it is never counted as zero.
Not medical advice; no recommended intakes are shown.
