Carrots (Raw)vsPotatoes Russet (Baked)
Carrots (Raw) has 41 calories and 0.93g protein per 100g. Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g Potatoes Russet (Baked) has more protein, Carrots (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Carrots (Raw) vs Potatoes Russet (Baked)
Go with Carrots (Raw) at just 41 kcal per 100g — 57% fewer calories.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Carrots (Raw) has only 9.6g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Carrots Raw | Potatoes Russet Flesh And Skin Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 41kcal2% | 95kcal5% | <0.1kcal |
| Protein | 0.93g2% | 2.6g5% | <0.1g |
| Total Fat | 0.24g0% | 0.13g0% | +0.11g |
| Saturated Fat | <0.1g0% | <0.1g0% | — |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.6g3% | 21g8% | <0.1g |
| Dietary Fiber | 2.8g10% | 2.3g8% | +0.50g |
| Sugars | 4.7g | 1.1g | +3.7g |
| ✨Vitamins | |||
| Vitamin A | 835mcg93% | 1.0mcg0% | +834mcg |
| Vitamin C | 5.9mg7% | 8.3mg9% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.66mg4% | <0.1mg0% | +0.59mg |
| Vitamin K | 13mcg11% | 2.0mcg2% | +11mcg |
| Vitamin B6 | 0.14mg8% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 19mcg5% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 1.4mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 69mg3% | 14mg1% | +55mg |
| Calcium | 33mg3% | 18mg1% | +15mg |
| Iron | 0.30mg2% | 1.1mg6% | <0.1mg |
| Potassium | 320mg7% | 550mg12% | <0.1mg |
| Phosphorus | 35mg3% | 71mg6% | <0.1mg |
| Magnesium | 12mg3% | 30mg7% | <0.1mg |
| Zinc | 0.24mg2% | 0.35mg3% | <0.1mg |
| Copper | <0.1mg5% | 0.11mg12% | <0.1mg |
| Manganese | 0.14mg6% | 0.23mg10% | <0.1mg |
| Selenium | 0.10mcg0% | 0.50mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Carrots (Raw) is significantly lower in calories at just 41 kcal per 100g compared to 95 kcal for Potatoes Russet (Baked) — that's 132% fewer calories, making Carrots (Raw) the better choice for calorie-conscious diets.
Protein: Potatoes Russet (Baked) provides more protein with 2.63g versus 0.93g per 100g. In terms of protein-to-calorie efficiency, Potatoes Russet (Baked) offers better value for building and maintaining muscle.
Fat: Potatoes Russet (Baked) is the leaner option with 0.13g of total fat per 100g compared to 0.24g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Carrots (Raw): 835mcg vs 1mcg), Vitamin E (Carrots (Raw): 0.66mg vs 0.07mg), Vitamin K (Carrots (Raw): 13.2mcg vs 2mcg).
Key Minerals: Notable mineral differences include Sodium (Carrots (Raw): 69mg vs 14mg), Selenium (Potatoes Russet (Baked): 0.5mcg vs 0.1mcg), Iron (Potatoes Russet (Baked): 1.07mg vs 0.3mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Carrots (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) has more protein with 2.63g per 100g compared to 0.93g for Carrots (Raw).
- Which is lower in calories, Carrots (Raw) or Potatoes Russet (Baked)?
- Carrots (Raw) is lower in calories with 41 kcal per 100g versus 95 kcal.
- Is Carrots (Raw) or Potatoes Russet (Baked) healthier?
- It depends on your goals. Carrots (Raw) has 41 calories and 0.93g protein per 100g, while Potatoes Russet (Baked) has 95 calories and 2.63g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Carrots (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) is leaner with 0.13g of fat per 100g compared to 0.24g.
- Which has more fiber, Carrots (Raw) or Potatoes Russet (Baked)?
- Carrots (Raw) has more fiber with 2.8g per 100g compared to 2.3g.