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  6. Carrot vs. Winter squash

Carrot vs. Winter squash — In-Depth Nutrition Comparison

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How are Carrot and Winter squash different?

  • Carrot is higher than Winter squash in Vitamin A, and Vitamin K.
  • Carrot covers your daily need of Vitamin A 64% more than Winter squash.
  • Carrot contains 6 times more Vitamin E than Winter squash. Carrot contains 0.66mg of Vitamin E, while Winter squash contains 0.12mg.

Carrots, raw and Squash, winter, all varieties, cooked, baked, without salt types were used in this article.

Infographic

Carrot vs Winter squash 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
3
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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +32.8%
Contains more PhosphorusPhosphorus +84.2%
Contains more IronIron +46.7%
Contains more CopperCopper +82.2%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +30.8%
Contains more SeleniumSelenium +300%
~equal in Magnesium ~13mg
~equal in Zinc ~0.22mg

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% 1002% 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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin AVitamin A +219.9%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +312.5%
Contains more Vitamin B3Vitamin B3 +98.6%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin KVitamin K +200%
Contains more Vitamin CVitamin C +62.7%
Contains more Vitamin B2Vitamin B2 +15.5%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more CholineCholine +20.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~20µg

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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more OtherOther +37.1%
Contains more FatsFats +45.8%
~equal in Protein ~0.89g
~equal in Carbs ~8.85g
~equal in Water ~89.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
1
22% 8% 70%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
29% 11% 60%
Saturated Fat: Sat. Fat 0.072 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated Fat -48.6%
Contains more Mono. FatMonounsaturated Fat +85.7%
Contains more Poly. FatPolyunsaturated fat +25.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carrot Winter squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Carrot Winter squash Opinion
Calories 41kcal 37kcal Carrot
Protein 0.93g 0.89g Carrot
Fats 0.24g 0.35g Winter squash
Vitamin C 5.9mg 9.6mg Winter squash
Net carbs 6.78g 6.05g Carrot
Carbs 9.58g 8.85g Carrot
Magnesium 12mg 13mg Winter squash
Calcium 33mg 22mg Carrot
Potassium 320mg 241mg Carrot
Iron 0.3mg 0.44mg Winter squash
Sugar 4.74g 3.3g Winter squash
Fiber 2.8g 2.8g
Copper 0.045mg 0.082mg Winter squash
Zinc 0.24mg 0.22mg Carrot
Starch 1.43g Carrot
Phosphorus 35mg 19mg Carrot
Sodium 69mg 1mg Winter squash
Vitamin A 16706IU 5223IU Carrot
Vitamin A 835µg 261µg Carrot
Vitamin E 0.66mg 0.12mg Carrot
Manganese 0.143mg 0.187mg Winter squash
Selenium 0.1µg 0.4µg Winter squash
Vitamin B1 0.066mg 0.016mg Carrot
Vitamin B2 0.058mg 0.067mg Winter squash
Vitamin B3 0.983mg 0.495mg Carrot
Vitamin B5 0.273mg 0.234mg Carrot
Vitamin B6 0.138mg 0.161mg Winter squash
Vitamin K 13.2µg 4.4µg Carrot
Folate 19µg 20µg Winter squash
Choline 8.8mg 10.6mg Winter squash
Saturated Fat 0.037g 0.072g Carrot
Monounsaturated Fat 0.014g 0.026g Winter squash
Polyunsaturated fat 0.117g 0.147g Winter squash
Tryptophan 0.012mg 0.013mg Winter squash
Threonine 0.191mg 0.027mg Carrot
Isoleucine 0.077mg 0.035mg Carrot
Leucine 0.102mg 0.05mg Carrot
Lysine 0.101mg 0.033mg Carrot
Methionine 0.02mg 0.011mg Carrot
Phenylalanine 0.061mg 0.035mg Carrot
Valine 0.069mg 0.038mg Carrot
Histidine 0.04mg 0.017mg Carrot
Fructose 0.55g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Winter squash
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
91%
Carrot
35%
Winter squash
Minerals Daily Need Coverage Score
12%
Carrot
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 1.44g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 68mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 26)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.035g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.