Sweet potatoes, orange flesh, without skin vs Carrots
Side-by-side nutrition comparison per serving. See which fits your goals better.
Sweet potato and carrots are both orange-hued vegetables rich in beta-carotene, but sweet potato delivers a more substantial nutritional payload. Sweet potato provides 86 calories per 100g with 17.3g carbs and 1.58g protein. Carrots are lighter at 41 calories with 9.58g carbs and 0.93g protein, plus 2.8g fiber.
Beta-carotene content is the headline nutrient for both, and sweet potato contains significantly more per serving — roughly three times the amount found in carrots. A medium sweet potato can provide over 400 percent of daily vitamin A needs, making it one of the most vitamin-A-dense foods in existence. Carrots are still an excellent source, providing about 200 percent per cup.
The role each plays in meals differs fundamentally. Sweet potato is a starchy carb that serves as a meal foundation — it replaces rice, pasta, or potatoes. Carrots function as a vegetable side, snack, or recipe component. They do not compete for the same spot on the plate, which means the smartest move is including both: sweet potato as your starchy base and carrots adding crunch, color, and extra beta-carotene alongside it.
Pro tip
Roast sweet potato wedges and carrot sticks together on the same sheet pan at 200 degrees Celsius for 25 minutes with olive oil, cumin, and a pinch of cinnamon. The natural sugars in both caramelize beautifully, and you get a two-vegetable side dish with zero extra effort.
Quick Verdict
Best for weight loss
Carrots
Best for muscle gain
Sweet potatoes, orange flesh, without skin
Best for low-carb
Carrots
Macro Comparison
Sweet potatoes, orange flesh, without skin: 100g (100g) | Carrots: 100g (100g)
86
Sweet potatoes, orange flesh, without skin
41
Carrots
1.58g
Sweet potatoes, orange flesh, without skin
0.93g
Carrots
17.3g
Sweet potatoes, orange flesh, without skin
9.58g
Carrots
0.38g
Sweet potatoes, orange flesh, without skin
0.24g
Carrots
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
7%
Sweet potatoes, orange flesh, without skin
9%
Carrots
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| Nutrient | Sweet potatoes, orange flesh, without skin | Carrots |
|---|---|---|
| Calories | 86 | 41 |
| Protein | 1.6g | 0.9g |
| Carbs | 17.3g | 9.6g |
| Fat | 0.4g | 0.2g |
| Fiber | — | 2.8g |
| Sugar | — | 4.74g |
| Sodium | 0mg | 69mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 0.03g |
| Potassium | 486mg | 320mg |
| Vitamin A | — | 835mcg |
| Vitamin C | 14.8mg | 5.9mg |
| Calcium | 22.3mg | 33mg |
| Iron | 0.4mg | 0.3mg |
Which Should You Choose?
For weight loss
Choose Carrots. With 41 calories and 0.93g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Sweet potatoes, orange flesh, without skin. Sweet potatoes, orange flesh, without skin delivers 1.58g protein per serving — 0.7g more than Carrots.
For low-carb diets
Choose Carrots with 9.58g carbs per serving.
Eating a variety of colorful vegetables ensures you cover different micronutrient needs. Sunn tracks your vegetable diversity so you can see whether you are eating the rainbow or stuck in a rut.
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Take the free quizCommon Questions
Is Sweet potatoes, orange flesh, without skin or Carrots better for weight loss?
For weight loss, Carrots is the better choice. Sweet potatoes, orange flesh, without skin has 86 calories and 1.58g protein per serving, while Carrots has 41 calories and 0.93g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Sweet potatoes, orange flesh, without skin or Carrots?
Sweet potatoes, orange flesh, without skin has more protein per serving. Sweet potatoes, orange flesh, without skin provides 1.58g and Carrots provides 0.93g of protein.
Can I eat both sweet potatoes, orange flesh, without skin and carrots together?
Yes! Combining sweet potatoes, orange flesh, without skin and carrots gives you 127 calories and 2.5100000000000002g protein. This combination can work well as part of a balanced meal.