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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 RAE, and Vitamin K.
  • Carrot covers your daily need of Vitamin A RAE 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
4
:
6
Winter squash
Winter squash
Contains more Calcium +50%
Contains more Phosphorus +84.2%
Contains more Potassium +32.8%
Contains more Iron +46.7%
Contains less Sodium -98.6%
Contains more Copper +82.2%
Contains more Manganese +30.8%
Contains more Selenium +300%
Equal in Magnesium - 13
Equal in Zinc - 0.22
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +50%
Contains more Phosphorus +84.2%
Contains more Potassium +32.8%
Contains more Iron +46.7%
Contains less Sodium -98.6%
Contains more Copper +82.2%
Contains more Manganese +30.8%
Contains more Selenium +300%
Equal in Magnesium - 13
Equal in Zinc - 0.22

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
Winter squash
Winter squash
Contains more Vitamin A +219.9%
Contains more Vitamin E +450%
Contains more Vitamin B1 +312.5%
Contains more Vitamin B3 +98.6%
Contains more Vitamin B5 +16.7%
Contains more Vitamin K +200%
Contains more Vitamin C +62.7%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B6 +16.7%
Equal in Folate - 20
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin A +219.9%
Contains more Vitamin E +450%
Contains more Vitamin B1 +312.5%
Contains more Vitamin B3 +98.6%
Contains more Vitamin B5 +16.7%
Contains more Vitamin K +200%
Contains more Vitamin C +62.7%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B6 +16.7%
Equal in Folate - 20

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
3
:
2
Winter squash
Winter squash
Contains more Other +37.1%
Contains more Fats +45.8%
Equal in Protein - 0.89
Equal in Carbs - 8.85
Equal in Water - 89.21
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Other +37.1%
Contains more Fats +45.8%
Equal in Protein - 0.89
Equal in Carbs - 8.85
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -48.6%
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +25.6%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -48.6%
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated 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
Net carbs 6.78g 6.05g Carrot
Protein 0.93g 0.89g Carrot
Fats 0.24g 0.35g Winter squash
Carbs 9.58g 8.85g Carrot
Calories 41kcal 37kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 3.3g Winter squash
Fiber 2.8g 2.8g
Calcium 33mg 22mg Carrot
Iron 0.3mg 0.44mg Winter squash
Magnesium 12mg 13mg Winter squash
Phosphorus 35mg 19mg Carrot
Potassium 320mg 241mg Carrot
Sodium 69mg 1mg Winter squash
Zinc 0.24mg 0.22mg Carrot
Copper 0.045mg 0.082mg Winter squash
Manganese 0.143mg 0.187mg Winter squash
Selenium 0.1µg 0.4µg Winter squash
Vitamin A 16706IU 5223IU Carrot
Vitamin A RAE 835µg 261µg Carrot
Vitamin E 0.66mg 0.12mg Carrot
Vitamin C 5.9mg 9.6mg 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
Folate 19µg 20µg Winter squash
Vitamin K 13.2µg 4.4µg Carrot
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
Saturated Fat 0.037g 0.072g Carrot
Monounsaturated Fat 0.014g 0.026g Winter squash
Polyunsaturated fat 0.117g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
98%
Carrot
38%
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.