Sweet potatoes and carrots are both known for high beta-carotene content. Beta-carotene acts as an antioxidant and is converted by our bodies into vitamin A. But besides this well-known fact, which of the two vegetables is the healthiest for you and how should you prepare them for the best health benefits?
Raw or heated?
You should always steam/bake (or boil) sweet potatoes anyway, because they are very difficult to digest raw! In addition, sweet potatoes contain all kinds of substances that prevent us from optimally absorbing vitamins and antioxidants, such as trypsin inhibitor (enzyme inhibitor). Carrots are less affected by this and the vitamin C content and antioxidant content decreases when you heat them, which means it is better to eat them raw.
Vitamins?
Beta-carotene, which is a precursor to vitamin A, is found in high levels in both vegetables and for that reason alone they are both very healthy! The more carotenes we eat from plants, the stronger the shield around our cells becomes to fight free radicals. This substance is also responsible for the orange covering of sweet potatoes and carrots. Sweet potatoes contain slightly more beta-carotene than carrots, approximately 11509 micrograms per 100 grams. For carrots this is approximately 8285 micrograms.
Furthermore, they are both also rich sources of other types of vitamins, such as vitamin B and vitamin C. Steamed sweet potatoes do have a slightly higher vitamin C content than carrots.
Antioxidants?
Sweet potatoes are loaded with a group of antioxidants called anthocyanins. These are pigments that contribute to the color of many red, orange, blue and purple vegetables. These are anti-inflammatory and help slow down the aging process. By the way, purple sweet potatoes contain even more antioxidants than orange!
Carrots can also protect us against chronic diseases such as cardiovascular disease and cancer. This is partly because carrots contain many polyacetylenes. Polyacetylenes such as falcarinol and falcarindiniol in carrots can inhibit the growth of cancer cells. They are especially powerful in combination with carotenes such as beta-carotene. In addition, carrots also contain other carotenes such as alpha-carotene and lutein. And just like sweet potatoes, carrots are high in anthocyanins.
Minerals?
Both are a rich source of minerals such as potassium, manganese and phosphorus. Sweet potatoes do contain slightly more potassium, namely 475 grams per 100 grams. For 100 grams of carrot this is around 320 grams. Potassium plays an important role in regulating blood pressure and many people in the West get too much sodium (via salt) but not enough potassium. In addition, sweet potatoes contain slightly more magnesium, which many people also do not get enough of.
Calories and carbohydrates
100 grams of sweet potato contains 86 calories, 20 grams of carbohydrates and 1.57 grams of protein. It contains more carbohydrates than carrot, but therefore also slightly more fiber (which are also sugars). You can count on 3 grams of fiber per 100 grams of sweet potatoes.
100 grams of carrots contains 41 calories, 9.6 grams of carbohydrates and 0.93 grams of protein. The number of fibers is 2.8 grams per 100 grams.
Conclusion
It is particularly noticeable that sweet potatoes contain many more calories and more carbohydrates. Especially for people who are overweight, it is better to eat more carrots than sweet potatoes. In addition, carrots are probably slightly richer in antioxidants, especially compared to orange sweet potatoes. Still, they are both fine for you. They ensure disease prevention and general health. The perfect diet includes both so you receive the health benefits of both. Try to eat sweet potatoes a few times a week and carrots can actually be eaten every day. Sweet potatoes do not have to be bought organically, because they are hardly sprayed. Carrots, on the other hand, are better bought organically.
