Sweet potato, canned, mashed vs Carrots, raw
Nutrition comparison per 100 g.
Sweet potato, canned, mashed
101 kcal
Carrots, raw
41 kcal
Calories
101 kcal
41 kcal
Protein
2.0 g
0.9 g
Carbs
23.2 g
9.6 g
Fiber
1.7 g
2.8 g
Sugars
5.5 g
4.7 g
Fat
0.2 g
0.2 g
Sodium
75 mg
69 mg
Key takeaways
- Carrots, raw has 59% fewer calories (41 kcal vs 101 kcal).
- Sweet potato, canned, mashed has more protein (2.0 g vs 0.9 g).
- Carrots, raw has more carbs (9.6 g vs 23.2 g).
- Carrots, raw has more fiber (2.8 g vs 1.7 g).
- Carrots, raw has more sugars (4.7 g vs 5.5 g).
| Macronutrients | Sweet potato, canned, mashed | Carrots, raw |
|---|---|---|
| Calories | 101 kcal | 41 kcal |
| Protein | 2.0 g | 0.9 g |
| Total Fat | 0.2 g | 0.2 g |
| Total Carbohydrate | 23.2 g | 9.6 g |
| Dietary Fiber | 1.7 g | 2.8 g |
| Total Sugars | 5.5 g | 4.7 g |
| Water | 73.9 g | 88.3 g |
| Carbohydrates | Sweet potato, canned, mashed | Carrots, raw |
|---|---|---|
| Total Carbohydrate | 23.2 g | 9.6 g |
| Dietary Fiber | 1.7 g | 2.8 g |
| Starch | ~ | 1.4 g |
| Total Sugars | 5.5 g | 4.7 g |
| Fats & Fatty Acids | Sweet potato, canned, mashed | Carrots, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.2 g |
| Saturated Fat | 0.0 g | 0.0 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.1 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 13.0 mg | 2.0 mg |
| Omega-6 Fatty Acids | 71.0 mg | 115.0 mg |
| Protein & Amino Acids | Sweet potato, canned, mashed | Carrots, raw |
|---|---|---|
| Protein | 2.0 g | 0.9 g |
| Histidine | 37.0 mg | 40.0 mg |
| Isoleucine | 99.0 mg | 77.0 mg |
| Leucine | 145.0 mg | 102.0 mg |
| Lysine | 97.0 mg | 101.0 mg |
| Methionine | 49.0 mg | 20.0 mg |
| Phenylalanine | 119.0 mg | 61.0 mg |
| Threonine | 98.0 mg | 191.0 mg |
| Tryptophan | 24.0 mg | 12.0 mg |
| Valine | 129.0 mg | 69.0 mg |
| Alanine | 108.0 mg | 113.0 mg |
| Arginine | 92.0 mg | 91.0 mg |
| Aspartic Acid | 338.0 mg | 190.0 mg |
| Cystine | 16.0 mg | 83.0 mg |
| Glutamic Acid | 194.0 mg | 366.0 mg |
| Glycine | 89.0 mg | 47.0 mg |
| Proline | 87.0 mg | 54.0 mg |
| Serine | 102.0 mg | 54.0 mg |
| Tyrosine | 81.0 mg | 43.0 mg |
| Vitamins | Sweet potato, canned, mashed | Carrots, raw |
|---|---|---|
| Vitamin A (RAE) | 435.0 mcg | 835.0 mcg |
| Vitamin C | 5.2 mg | 5.9 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.1 mg | 0.7 mg |
| Vitamin K | 2.4 mcg | 13.2 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 1.0 mg | 1.0 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate (B9) | 11.0 mcg | 19.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.3 mg |
| Choline | ~ | 8.8 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Sweet potato, canned, mashed | Carrots, raw |
|---|---|---|
| Calcium | 30.0 mg | 33.0 mg |
| Iron | 1.3 mg | 0.3 mg |
| Magnesium | 24.0 mg | 12.0 mg |
| Phosphorus | 52.0 mg | 35.0 mg |
| Potassium | 210.0 mg | 320.0 mg |
| Sodium | 75.0 mg | 69.0 mg |
| Zinc | 0.2 mg | 0.2 mg |
| Copper | 0.3 mg | 0.0 mg |
| Manganese | 1.0 mg | 0.1 mg |
| Selenium | 0.8 mcg | 0.1 mcg |
| Fluoride | ~ | 3.2 mcg |
| Sterols | Sweet potato, canned, mashed | Carrots, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Sweet potato, canned, mashed | Carrots, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.8 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Sweet potato, canned, mashed or Carrots, raw?
Carrots, raw has fewer calories: 101 kcal for Sweet potato, canned, mashed vs 41 kcal for Carrots, raw per 100 g.
Which has more protein, Sweet potato, canned, mashed or Carrots, raw?
Sweet potato, canned, mashed has more protein: 2.0 g for Sweet potato, canned, mashed vs 0.9 g for Carrots, raw per 100 g.
Which has more fiber, Sweet potato, canned, mashed or Carrots, raw?
Carrots, raw has more fiber: 1.7 g for Sweet potato, canned, mashed vs 2.8 g for Carrots, raw per 100 g.
Is Sweet potato, canned, mashed or Carrots, raw healthier?
Carrots, raw is lower in calories, and Sweet potato, canned, mashed is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.