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  6. Carrot vs. Pumpkin

Carrot vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between Carrot and Pumpkin?

  • Carrot is higher in Vitamin A RAE, Vitamin K, Vitamin B6, and Fiber, yet Pumpkin is higher in Copper.
  • Carrot's daily need coverage for Vitamin A RAE is 61% more.
  • Carrot has 17 times more Vitamin K than Pumpkin. While Carrot has 13.2µg of Vitamin K, Pumpkin has only 0.8µg.
  • The amount of Sugar in Pumpkin is lower.

We used Carrots, raw and Pumpkin, cooked, boiled, drained, without salt types in this article.

Infographic

Carrot vs Pumpkin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Carrot
Carrot
6
:
4
Pumpkin
Pumpkin
Contains more Calcium +120%
Contains more Magnesium +33.3%
Contains more Phosphorus +16.7%
Contains more Potassium +39.1%
Contains more Manganese +60.7%
Contains more Iron +90%
Contains less Sodium -98.6%
Contains more Copper +102.2%
Contains more Selenium +100%
Equal in Zinc - 0.23
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +120%
Contains more Magnesium +33.3%
Contains more Phosphorus +16.7%
Contains more Potassium +39.1%
Contains more Manganese +60.7%
Contains more Iron +90%
Contains less Sodium -98.6%
Contains more Copper +102.2%
Contains more Selenium +100%
Equal in Zinc - 0.23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Carrot
Carrot
8
:
2
Pumpkin
Pumpkin
Contains more Vitamin A +190.3%
Contains more Vitamin C +25.5%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B3 +138%
Contains more Vitamin B5 +35.8%
Contains more Vitamin B6 +213.6%
Contains more Folate +111.1%
Contains more Vitamin K +1550%
Contains more Vitamin E +21.2%
Contains more Vitamin B2 +34.5%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin A +190.3%
Contains more Vitamin C +25.5%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B3 +138%
Contains more Vitamin B5 +35.8%
Contains more Vitamin B6 +213.6%
Contains more Folate +111.1%
Contains more Vitamin K +1550%
Contains more Vitamin E +21.2%
Contains more Vitamin B2 +34.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
4
:
1
Pumpkin
Pumpkin
Contains more Protein +29.2%
Contains more Fats +242.9%
Contains more Carbs +95.5%
Contains more Other +54.8%
Equal in Water - 93.69
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +29.2%
Contains more Fats +242.9%
Contains more Carbs +95.5%
Contains more Other +54.8%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
:
0
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +2825%
Equal in Saturated Fat - 0.037
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +2825%
Equal in Saturated Fat - 0.037

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carrot Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Carrot Pumpkin Opinion
Net carbs 6.78g 3.8g Carrot
Protein 0.93g 0.72g Carrot
Fats 0.24g 0.07g Carrot
Carbs 9.58g 4.9g Carrot
Calories 41kcal 20kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 2.08g Pumpkin
Fiber 2.8g 1.1g Carrot
Calcium 33mg 15mg Carrot
Iron 0.3mg 0.57mg Pumpkin
Magnesium 12mg 9mg Carrot
Phosphorus 35mg 30mg Carrot
Potassium 320mg 230mg Carrot
Sodium 69mg 1mg Pumpkin
Zinc 0.24mg 0.23mg Carrot
Copper 0.045mg 0.091mg Pumpkin
Manganese 0.143mg 0.089mg Carrot
Selenium 0.1µg 0.2µg Pumpkin
Vitamin A 16706IU 5755IU Carrot
Vitamin A RAE 835µg 288µg Carrot
Vitamin E 0.66mg 0.8mg Pumpkin
Vitamin C 5.9mg 4.7mg Carrot
Vitamin B1 0.066mg 0.031mg Carrot
Vitamin B2 0.058mg 0.078mg Pumpkin
Vitamin B3 0.983mg 0.413mg Carrot
Vitamin B5 0.273mg 0.201mg Carrot
Vitamin B6 0.138mg 0.044mg Carrot
Folate 19µg 9µg Carrot
Vitamin K 13.2µg 0.8µg Carrot
Tryptophan 0.012mg 0.009mg Carrot
Threonine 0.191mg 0.021mg Carrot
Isoleucine 0.077mg 0.023mg Carrot
Leucine 0.102mg 0.034mg Carrot
Lysine 0.101mg 0.039mg Carrot
Methionine 0.02mg 0.008mg Carrot
Phenylalanine 0.061mg 0.023mg Carrot
Valine 0.069mg 0.025mg Carrot
Histidine 0.04mg 0.011mg Carrot
Saturated Fat 0.037g 0.037g
Monounsaturated Fat 0.014g 0.009g Carrot
Polyunsaturated fat 0.117g 0.004g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
98%
Carrot
37%
Pumpkin
Minerals Daily Need Coverage Score
12%
Carrot
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.66g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 68mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Carrot
Carrot is relatively richer in minerals
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.037 g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.