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  6. Pumpkin seeds vs. Carrot

Pumpkin seeds vs. Carrot — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and carrots?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus, yet carrots are higher in vitamin A.
  • Carrots' daily need coverage for vitamin A is 333% more.
  • Pumpkin seeds have 99 times more saturated fat than carrots. While pumpkin seeds have 3.67g of saturated fat, carrots have only 0.037g.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Carrots, raw types in this article.

Infographic

Pumpkin seeds vs Carrot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Carrot
Carrot
1
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 MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +187.2%
Contains more IronIron +1003.3%
Contains more CopperCopper +1433.3%
Contains more ZincZinc +4191.7%
Contains more PhosphorusPhosphorus +162.9%
Contains less SodiumSodium -73.9%
Contains more ManganeseManganese +246.9%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Carrot
Carrot
11
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 +1866.7%
Contains more Vitamin AVitamin A +27733.3%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B3Vitamin B3 +243.7%
Contains more Vitamin B5Vitamin B5 +387.5%
Contains more Vitamin B6Vitamin B6 +273%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Carrot DV% diff.
Vitamin A 3µg 835µg 92%
Zinc 10.3mg 0.24mg 91%
Copper 0.69mg 0.045mg 72%
Fiber 18.4g 2.8g 62%
Magnesium 262mg 12mg 60%
Polyunsaturated fat 8.844g 0.117g 58%
Iron 3.31mg 0.3mg 38%
Protein 18.55g 0.93g 35%
Fats 19.4g 0.24g 29%
Calories 446kcal 41kcal 20%
Potassium 919mg 320mg 18%
Saturated fat 3.67g 0.037g 17%
Monounsaturated fat 6.032g 0.014g 15%
Carbs 53.75g 9.58g 15%
Manganese 0.496mg 0.143mg 15%
Vitamin K 13.2µg 11%
Phosphorus 92mg 35mg 8%
Vitamin B6 0.037mg 0.138mg 8%
Vitamin C 0.3mg 5.9mg 6%
Vitamin B3 0.286mg 0.983mg 4%
Vitamin E 0.66mg 4%
Vitamin B5 0.056mg 0.273mg 4%
Folate 9µg 19µg 3%
Vitamin B1 0.034mg 0.066mg 3%
Sodium 18mg 69mg 2%
Choline 8.8mg 2%
Calcium 55mg 33mg 2%
Fructose 0.55g 1%
Starch 1.43g 1%
Net carbs 35.35g 6.78g N/A
Sugar 4.74g N/A
Selenium 0.1µg 0%
Vitamin B2 0.052mg 0.058mg 0%
Tryptophan 0.326mg 0.012mg 0%
Threonine 0.683mg 0.191mg 0%
Isoleucine 0.956mg 0.077mg 0%
Leucine 1.572mg 0.102mg 0%
Lysine 1.386mg 0.101mg 0%
Methionine 0.417mg 0.02mg 0%
Phenylalanine 0.924mg 0.061mg 0%
Valine 1.491mg 0.069mg 0%
Histidine 0.515mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Carrot
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +1894.6%
Contains more FatsFats +7983.3%
Contains more CarbsCarbs +461.1%
Contains more OtherOther +295.8%
Contains more WaterWater +1862%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
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
Contains more Mono. FatMonounsaturated fat +42985.7%
Contains more Poly. FatPolyunsaturated fat +7459%
Contains less Sat. FatSaturated fat -99%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.