Are potatoes healthier than carrots?

In this brief guide, we will answer the question, “Are potatoes healthier than carrots?” with an in-depth analysis of the nutritional composition of potatoes and carrots.

Read on to know why carrots are more healthy than potatoes. 

Are potatoes healthier than carrots? 

No, it’s the other way round. Carrots are healthier than potatoes. 

Although both potatoes and carrots are considered superfoods for preventing disease and maintaining overall health, carrots offer some additional benefits than potatoes. 

While you need not consume carrots every day to get all of their benefits, remember that the more of them you eat, the more disease protection you will get.

The nutritional comparison of carrots and potatoes 

Nutrients per 100gCarrotPotato
Carbohydrates9.58 g17.49 g
Fat0.24 g0.1 g
Dietary fibre2.8 g2.1 g
Protein0.93 g2.05 g
Calcium33 mg12 mg
Iron0.3 mg0.81 mg
Magnesium12 mg23 mg
Phosphorus35 mg57 mg
Potassium320 mg425 mg
Sodium69 mg6 mg
Zinc0.24 mg0.3 mg
Vitamin B1 (Thiamine)0.066 mg0.081 mg
Vitamin B2 (riboflavin)0.058 mg0.032 mg
Vitamin B3 (Niacin)0.983 mg1.061 mg
Vitamin B50.273 mg0.279 mg
Vitamin B60.138 mg0.298 mg
Vitamin B9 (Folic acid)19 mg15 mg
Vitamin C5.9 mg19.7 mg
Vitamin K13.2 mg2 mg
Beta carotene8285 mg4 mg

We can easily deduce from the above table that 

  • Potatoes have considerably more Vitamins C and Vitamin B6 as compared to carrots. 
  • Carrots have significantly more Vitamins A and vitamin K than potatoes. 
  • Carrots have more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Carrots have significantly more calcium than potato starch.
  • Carrots are a great source of dietary fibre.
  • Carrots also contain flavonoids, including flavones (luteolin) and flavanols (kaempferol, myricetin, quercetin), while these metabolites are absent in potatoes. An increased flavonoid intake in older adults is associated with reduced all-cause mortality risk 
  • So, based on energy and nutrient density, carrots have way more nutrition than potatoes, for an equal amount of calories.

The health benefits of carrots and potatoes 

Both carrots and potatoes are rich in antioxidants and provide many health benefits. Here are the highlights:

Both of them are rich in antioxidants which help to fight off harmful free radicals in the body, which can decrease the risk of cancer and are also good for the heart. 

Both carrots and baked potatoes are rich in potassium. Inadequate potassium in the diet can cause the body to retain extra sodium, and excess sodium elevates blood pressure. A potassium-rich diet can help lower blood pressure, protect the heart and decrease the risk of stroke.

Both carrots and potatoes also have fibre, which can help maintain a healthy weight and reduce the risk of heart problems. Moreover, the high fibre content can help ease constipation and keep blood sugar levels in check.

Additional benefits of carrots 

Carrots are a good source of beta-carotene, which in our body is changed into vitamin A. It helps keep the eyes healthy and protect them from the sunlight and reduces the risks of cataracts and other eye problems.

Plus, carrots contain potassium that can help keep the blood pressure in check. 

Carrots also have calcium and vitamin K, both of which are essential for bone health.

Carrots contain vitamin C that helps build antibodies that protect the immune system. Vitamin C also aids the body in taking in and using iron as well as preventing infections.

Additional benefits of potatoes 

The fibre content in potatoes is a special type called “resistant starch,” which has the health benefits of both soluble and insoluble fibre and causes less flatulence than other types of fibre. 

The amount of resistant starch in potatoes can be increased by cooking them one day earlier and keeping them in the fridge overnight. You can reheat them before eating.

Similar to soluble fibre, the resistant starch in potatoes acts as a prebiotic, food for beneficial bacteria in the large intestine that promotes gut health. 

Similar to insoluble fibre, it can prevent constipation and irritable bowel syndrome (IBS).

To get the most out of potatoes, eat them with the skin and pick colourful varieties like purple potatoes. The more colourful the potato, the higher antioxidants it has. On top of that, the skin of the potato can have around 12 times higher antioxidants than the meat. So, enjoy potatoes with their skins.


In this brief guide, we have answered the question, “Are potatoes healthier than carrots?” with an in-depth analysis of the nutritional composition of potatoes and carrots. We also have elaborated on why carrots are more healthy than potatoes. 


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.