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  6. Carrot vs. Pumpkin

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
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
2
:
7
Pumpkin
Pumpkin
Contains more Calcium +57.1%
Contains more Manganese +14.4%
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%
Contains more Selenium +200%
Equal in Magnesium - 12
Equal in Potassium - 340
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 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +57.1%
Contains more Manganese +14.4%
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%
Contains more Selenium +200%
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" 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 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
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
3
:
2
Pumpkin
Pumpkin
Contains more Fats +140%
Contains more Carbs +47.4%
Contains more Other +20%
Equal in Protein - 1
Equal in Water - 91.6
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Fats +140%
Contains more Carbs +47.4%
Contains more Other +20%
Equal in Protein - 1
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
3
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -28.8%
Contains more Polyunsaturated fat +2240%
Equal in Monounsaturated Fat - 0.013
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -28.8%
Contains more Polyunsaturated fat +2240%
Equal in Monounsaturated Fat - 0.013

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
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 Carrot
Fructose 0.55g 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
Manganese 0.143mg 0.125mg Carrot
Selenium 0.1µg 0.3µg Pumpkin
Vitamin A 16706IU 8513IU Carrot
Vitamin A RAE 835µg 426µg Carrot
Vitamin E 0.66mg 1.06mg Pumpkin
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 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
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

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
55%
Pumpkin
Minerals Daily Need Coverage Score
12%
Carrot
16%
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 - 13)
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

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/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.