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  6. Pumpkin vs. Carrot

Pumpkin vs. Carrot — In-Depth Nutrition Comparison

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What are the differences between Pumpkin and Carrot?

  • Pumpkin is higher in Copper, yet Carrot is higher in Vitamin A RAE, Vitamin K, Vitamin B6, and Fiber.
  • Carrot's daily need coverage for Vitamin A RAE is 61% more.
  • Pumpkin has 2 times more Copper than Carrot. While Pumpkin has 0.091mg of Copper, Carrot has only 0.045mg.
  • The amount of Sugar in Pumpkin is lower.

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

Infographic

Pumpkin vs Carrot 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.
Pumpkin
Pumpkin
4
:
6
Carrot
Carrot
Contains more Iron +90%
Contains less Sodium -98.6%
Contains more Copper +102.2%
Contains more Selenium +100%
Contains more Calcium +120%
Contains more Magnesium +33.3%
Contains more Phosphorus +16.7%
Contains more Potassium +39.1%
Contains more Manganese +60.7%
Equal in Zinc - 0.24
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Iron +90%
Contains less Sodium -98.6%
Contains more Copper +102.2%
Contains more Selenium +100%
Contains more Calcium +120%
Contains more Magnesium +33.3%
Contains more Phosphorus +16.7%
Contains more Potassium +39.1%
Contains more Manganese +60.7%
Equal in Zinc - 0.24

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.
Pumpkin
Pumpkin
2
:
8
Carrot
Carrot
Contains more Vitamin E +21.2%
Contains more Vitamin B2 +34.5%
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%
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%
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%
Contains more Vitamin E +21.2%
Contains more Vitamin B2 +34.5%
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
0
:
2
Carrot
Carrot
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +2825%
Equal in Saturated Fat - 0.037
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 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.
Pumpkin Carrot
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 Pumpkin Carrot Opinion
Net carbs 3.8g 6.78g Carrot
Protein 0.72g 0.93g Carrot
Fats 0.07g 0.24g Carrot
Carbs 4.9g 9.58g Carrot
Calories 20kcal 41kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 2.08g 4.74g Pumpkin
Fiber 1.1g 2.8g Carrot
Calcium 15mg 33mg Carrot
Iron 0.57mg 0.3mg Pumpkin
Magnesium 9mg 12mg Carrot
Phosphorus 30mg 35mg Carrot
Potassium 230mg 320mg Carrot
Sodium 1mg 69mg Pumpkin
Zinc 0.23mg 0.24mg Carrot
Copper 0.091mg 0.045mg Pumpkin
Manganese 0.089mg 0.143mg Carrot
Selenium 0.2µg 0.1µg Pumpkin
Vitamin A 5755IU 16706IU Carrot
Vitamin A RAE 288µg 835µg Carrot
Vitamin E 0.8mg 0.66mg Pumpkin
Vitamin C 4.7mg 5.9mg Carrot
Vitamin B1 0.031mg 0.066mg Carrot
Vitamin B2 0.078mg 0.058mg Pumpkin
Vitamin B3 0.413mg 0.983mg Carrot
Vitamin B5 0.201mg 0.273mg Carrot
Vitamin B6 0.044mg 0.138mg Carrot
Folate 9µg 19µg Carrot
Vitamin K 0.8µg 13.2µg Carrot
Tryptophan 0.009mg 0.012mg Carrot
Threonine 0.021mg 0.191mg Carrot
Isoleucine 0.023mg 0.077mg Carrot
Leucine 0.034mg 0.102mg Carrot
Lysine 0.039mg 0.101mg Carrot
Methionine 0.008mg 0.02mg Carrot
Phenylalanine 0.023mg 0.061mg Carrot
Valine 0.025mg 0.069mg Carrot
Histidine 0.011mg 0.04mg Carrot
Saturated Fat 0.037g 0.037g
Monounsaturated Fat 0.009g 0.014g Carrot
Polyunsaturated fat 0.004g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Carrot
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
37%
Pumpkin
98%
Carrot
Minerals Daily Need Coverage Score
11%
Pumpkin
12%
Carrot

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