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  6. Carrot vs. Pumpkin

Carrot vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between carrots and pumpkins?

  • Carrots are higher in vitamin A, vitamin K, vitamin B6, and fiber, yet pumpkins are higher in copper.
  • Carrots' daily need coverage for vitamin A is 219% more.
  • Carrots have 17 times more vitamin K than pumpkins. While carrots have 13.2µg of vitamin K, pumpkins have only 0.8µg.
  • The amount of sugar in pumpkins is lower.
  • The glycemic index of carrots 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +39.1%
Contains more PhosphorusPhosphorus +16.7%
Contains more ManganeseManganese +60.7%
Contains more IronIron +90%
Contains more CopperCopper +102.2%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +100%
~equal in Zinc ~0.23mg

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
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +25.5%
Contains more Vitamin AVitamin A +189.9%
Contains more Vitamin B1Vitamin B1 +112.9%
Contains more Vitamin B3Vitamin B3 +138%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more Vitamin B6Vitamin B6 +213.6%
Contains more Vitamin KVitamin K +1550%
Contains more FolateFolate +111.1%
Contains more CholineCholine +41.9%
Contains more Vitamin EVitamin E +21.2%
Contains more Vitamin B2Vitamin B2 +34.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Pumpkin DV% diff.
Vitamin A 835µg 288µg 61%
Vitamin K 13.2µg 0.8µg 10%
Fiber 2.8g 1.1g 7%
Vitamin B6 0.138mg 0.044mg 7%
Copper 0.045mg 0.091mg 5%
Vitamin B3 0.983mg 0.413mg 4%
Vitamin B1 0.066mg 0.031mg 3%
Iron 0.3mg 0.57mg 3%
Potassium 320mg 230mg 3%
Folate 19µg 9µg 3%
Sodium 69mg 1mg 3%
Calcium 33mg 15mg 2%
Carbs 9.58g 4.9g 2%
Vitamin B2 0.058mg 0.078mg 2%
Manganese 0.143mg 0.089mg 2%
Vitamin B5 0.273mg 0.201mg 1%
Polyunsaturated fat 0.117g 0.004g 1%
Calories 41kcal 20kcal 1%
Vitamin E 0.66mg 0.8mg 1%
Magnesium 12mg 9mg 1%
Phosphorus 35mg 30mg 1%
Vitamin C 5.9mg 4.7mg 1%
Fructose 0.55g 1%
Starch 1.43g 1%
Protein 0.93g 0.72g 0%
Fats 0.24g 0.07g 0%
Net carbs 6.78g 3.8g N/A
Sugar 4.74g 2.08g N/A
Zinc 0.24mg 0.23mg 0%
Selenium 0.1µg 0.2µg 0%
Choline 8.8mg 6.2mg 0%
Saturated fat 0.037g 0.037g 0%
Monounsaturated fat 0.014g 0.009g 0%
Tryptophan 0.012mg 0.009mg 0%
Threonine 0.191mg 0.021mg 0%
Isoleucine 0.077mg 0.023mg 0%
Leucine 0.102mg 0.034mg 0%
Lysine 0.101mg 0.039mg 0%
Methionine 0.02mg 0.008mg 0%
Phenylalanine 0.061mg 0.023mg 0%
Valine 0.069mg 0.025mg 0%
Histidine 0.04mg 0.011mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +55.6%
Contains more Poly. FatPolyunsaturated fat +2825%
~equal in Saturated fat ~0.037g

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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.