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Carrot vs Pumpkin - In-Depth Nutrition Comparison

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What are the main differences between Carrot and Pumpkin?

  • Carrot is richer in Vitamin A RAE, Vitamin K, Fiber, and Vitamin B6, yet Pumpkin is richer in Copper, and Iron.
  • Carrot's daily need coverage for Vitamin A RAE is 45% higher.
  • Carrot has 12 times more Vitamin K than Pumpkin. Carrot has 13.2µg of Vitamin K, while Pumpkin has 1.1µg.
  • Pumpkin contains less Sugar.

We used Carrots, raw and Pumpkin, raw types in this comparison.

Infographic

Carrot vs Pumpkin infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
1
:
Contains more Calcium +57.1%
Contains more Iron +166.7%
Contains more Phosphorus +25.7%
Contains less Sodium -98.6%
Contains more Zinc +33.3%
Contains more Copper +182.2%
Equal in Magnesium - 12
Equal in Potassium - 340
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +57.1%
Contains more Iron +166.7%
Contains more Phosphorus +25.7%
Contains less Sodium -98.6%
Contains more Zinc +33.3%
Contains more Copper +182.2%
Equal in Magnesium - 12
Equal in Potassium - 340

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
6
:
Contains more Vitamin A +96.2%
Contains more Vitamin B1 +32%
Contains more Vitamin B3 +63.8%
Contains more Vitamin B6 +126.2%
Contains more Folate +18.8%
Contains more Vitamin K +1100%
Contains more Vitamin E +60.6%
Contains more Vitamin C +52.5%
Contains more Vitamin B2 +89.7%
Equal in Vitamin B5 - 0.298
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin A +96.2%
Contains more Vitamin B1 +32%
Contains more Vitamin B3 +63.8%
Contains more Vitamin B6 +126.2%
Contains more Folate +18.8%
Contains more Vitamin K +1100%
Contains more Vitamin E +60.6%
Contains more Vitamin C +52.5%
Contains more Vitamin B2 +89.7%
Equal in Vitamin B5 - 0.298

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carrot Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Carrot Pumpkin Opinion
Net carbs 6.78g 6g Carrot
Protein 0.93g 1g Pumpkin
Fats 0.24g 0.1g Carrot
Carbs 9.58g 6.5g Carrot
Calories 41kcal 26kcal Carrot
Starch 1.43g g Carrot
Fructose 0.55g g Carrot
Sugar 4.74g 2.76g Pumpkin
Fiber 2.8g 0.5g Carrot
Calcium 33mg 21mg Carrot
Iron 0.3mg 0.8mg Pumpkin
Magnesium 12mg 12mg
Phosphorus 35mg 44mg Pumpkin
Potassium 320mg 340mg Pumpkin
Sodium 69mg 1mg Pumpkin
Zinc 0.24mg 0.32mg Pumpkin
Copper 0.045mg 0.127mg Pumpkin
Vitamin A 16706IU 8513IU Carrot
Vitamin E 0.66mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.9mg 9mg Pumpkin
Vitamin B1 0.066mg 0.05mg Carrot
Vitamin B2 0.058mg 0.11mg Pumpkin
Vitamin B3 0.983mg 0.6mg Carrot
Vitamin B5 0.273mg 0.298mg Pumpkin
Vitamin B6 0.138mg 0.061mg Carrot
Folate 19µg 16µg Carrot
Vitamin B12 0µg 0µg
Vitamin K 13.2µg 1.1µg Carrot
Tryptophan 0.012mg 0.012mg
Threonine 0.191mg 0.029mg Carrot
Isoleucine 0.077mg 0.031mg Carrot
Leucine 0.102mg 0.046mg Carrot
Lysine 0.101mg 0.054mg Carrot
Methionine 0.02mg 0.011mg Carrot
Phenylalanine 0.061mg 0.032mg Carrot
Valine 0.069mg 0.035mg Carrot
Histidine 0.04mg 0.016mg Carrot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.052g Carrot
Monounsaturated Fat 0.014g 0.013g Carrot
Polyunsaturated fat 0.117g 0.005g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
98
Carrot
55
Pumpkin
Mineral Summary Score
13
Carrot
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Carrot
6%
Pumpkin
Carbohydrates
10%
Carrot
7%
Pumpkin
Fats
1%
Carrot
0%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.98g)
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 richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168448/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.