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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 carrots and pumpkin?

  • Carrots are richer in vitamin A, vitamin K, fiber, and vitamin B6, yet pumpkin is richer in copper and iron.
  • Carrots' daily need coverage for vitamin A is 164% higher.
  • Carrots have 12 times more vitamin K than pumpkin. Carrots have 13.2µg of vitamin K, while pumpkin has 1.1µg.
  • Pumpkin contains less sugar.
  • Carrots have a lower glycemic index than pumpkin.

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
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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more CalciumCalcium +57.1%
Contains more ManganeseManganese +14.4%
Contains more IronIron +166.7%
Contains more CopperCopper +182.2%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +25.7%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +200%
~equal in Magnesium ~12mg
~equal in Potassium ~340mg

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
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin AVitamin A +96%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B3Vitamin B3 +63.8%
Contains more Vitamin B6Vitamin B6 +126.2%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +18.8%
Contains more Vitamin CVitamin C +52.5%
Contains more Vitamin EVitamin E +60.6%
Contains more Vitamin B2Vitamin B2 +89.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.298mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.2mg

All nutrients comparison - raw data values

Nutrient Carrot Pumpkin DV% diff.
Vitamin A 835µg 426µg 45%
Vitamin K 13.2µg 1.1µg 10%
Fiber 2.8g 0.5g 9%
Copper 0.045mg 0.127mg 9%
Vitamin B6 0.138mg 0.061mg 6%
Iron 0.3mg 0.8mg 6%
Vitamin B2 0.058mg 0.11mg 4%
Sodium 69mg 1mg 3%
Vitamin C 5.9mg 9mg 3%
Vitamin E 0.66mg 1.06mg 3%
Vitamin B3 0.983mg 0.6mg 2%
Calories 41kcal 26kcal 1%
Polyunsaturated fat 0.117g 0.005g 1%
Folate 19µg 16µg 1%
Manganese 0.143mg 0.125mg 1%
Vitamin B1 0.066mg 0.05mg 1%
Phosphorus 35mg 44mg 1%
Potassium 320mg 340mg 1%
Starch 1.43g 1%
Carbs 9.58g 6.5g 1%
Calcium 33mg 21mg 1%
Fructose 0.55g 1%
Zinc 0.24mg 0.32mg 1%
Protein 0.93g 1g 0%
Fats 0.24g 0.1g 0%
Net carbs 6.78g 6g N/A
Magnesium 12mg 12mg 0%
Sugar 4.74g 2.76g N/A
Selenium 0.1µg 0.3µg 0%
Vitamin B5 0.273mg 0.298mg 0%
Saturated fat 0.037g 0.052g 0%
Choline 8.8mg 8.2mg 0%
Monounsaturated fat 0.014g 0.013g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.191mg 0.029mg 0%
Isoleucine 0.077mg 0.031mg 0%
Leucine 0.102mg 0.046mg 0%
Lysine 0.101mg 0.054mg 0%
Methionine 0.02mg 0.011mg 0%
Phenylalanine 0.061mg 0.032mg 0%
Valine 0.069mg 0.035mg 0%
Histidine 0.04mg 0.016mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
3
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% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -28.8%
Contains more Poly. FatPolyunsaturated fat +2240%
~equal in Monounsaturated fat ~0.013g

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.