Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Carrot
  5. Compare
  6. Carrot vs. Winter squash

Carrot vs. Winter squash — In-Depth Nutrition Comparison

Compare

How are carrots and winter squash different?

  • Carrots are higher than winter squash in vitamin A and vitamin K.
  • Carrots cover your daily need for vitamin A, 230% more than winter squash.
  • Carrots contain 6 times more vitamin E than winter squash. Carrots contain 0.66mg of vitamin E, while winter squash contains 0.12mg.
  • Carrots have a higher glycemic index (39) than winter squash (13).

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% 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 32% 87% 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

All nutrients comparison - raw data values

Nutrient Carrot Winter squash DV% diff.
Vitamin A 835µg 261µg 64%
Vitamin K 13.2µg 4.4µg 7%
Vitamin B1 0.066mg 0.016mg 4%
Vitamin C 5.9mg 9.6mg 4%
Copper 0.045mg 0.082mg 4%
Vitamin E 0.66mg 0.12mg 4%
Sodium 69mg 1mg 3%
Vitamin B3 0.983mg 0.495mg 3%
Vitamin B6 0.138mg 0.161mg 2%
Potassium 320mg 241mg 2%
Iron 0.3mg 0.44mg 2%
Manganese 0.143mg 0.187mg 2%
Phosphorus 35mg 19mg 2%
Vitamin B5 0.273mg 0.234mg 1%
Vitamin B2 0.058mg 0.067mg 1%
Selenium 0.1µg 0.4µg 1%
Fructose 0.55g 1%
Starch 1.43g 1%
Calcium 33mg 22mg 1%
Calories 41kcal 37kcal 0%
Protein 0.93g 0.89g 0%
Fats 0.24g 0.35g 0%
Carbs 9.58g 8.85g 0%
Net carbs 6.78g 6.05g N/A
Magnesium 12mg 13mg 0%
Sugar 4.74g 3.3g N/A
Fiber 2.8g 2.8g 0%
Zinc 0.24mg 0.22mg 0%
Folate 19µg 20µg 0%
Saturated fat 0.037g 0.072g 0%
Choline 8.8mg 10.6mg 0%
Monounsaturated fat 0.014g 0.026g 0%
Polyunsaturated fat 0.117g 0.147g 0%
Tryptophan 0.012mg 0.013mg 0%
Threonine 0.191mg 0.027mg 0%
Isoleucine 0.077mg 0.035mg 0%
Leucine 0.102mg 0.05mg 0%
Lysine 0.101mg 0.033mg 0%
Methionine 0.02mg 0.011mg 0%
Phenylalanine 0.061mg 0.035mg 0%
Valine 0.069mg 0.038mg 0%
Histidine 0.04mg 0.017mg 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
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%

People also compare

Carrot
Carrot vs Onion
Onion
Carrot
Carrot vs Potato
Potato
Carrot
Carrot vs Tomato
Tomato
Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant

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.