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  6. Pumpkin vs. Carrot

Pumpkin vs. Carrot — In-Depth Nutrition Comparison

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What are the main differences between pumpkin and carrots?

  • Pumpkin is richer in copper and iron, yet carrots are richer in vitamin A, vitamin K, fiber, and vitamin B6.
  • Carrots' daily need coverage for vitamin A is 164% higher.
  • Pumpkin has 3 times more copper than carrots. Pumpkin has 0.127mg of copper, while carrots have 0.045mg.
  • Pumpkin contains less sugar.
  • Carrots have a lower glycemic index than pumpkin.

We used Pumpkin, raw and Carrots, raw types in this comparison.

Infographic

Pumpkin vs Carrot infographic
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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.
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%
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%
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%
Contains more CalciumCalcium +57.1%
Contains more ManganeseManganese +14.4%
~equal in Magnesium ~12mg
~equal in Potassium ~320mg

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.
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%
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%
Contains more Vitamin CVitamin C +52.5%
Contains more Vitamin EVitamin E +60.6%
Contains more Vitamin B2Vitamin B2 +89.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.273mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.8mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
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
Contains less Sat. FatSaturated fat -28.8%
Contains more Poly. FatPolyunsaturated fat +2240%
~equal in Monounsaturated fat ~0.014g

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.