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Pumpkin vs Carrot - In-Depth Nutrition Comparison

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What are the main differences between Pumpkin and Carrot?

  • Pumpkin is richer in Copper, and Iron, yet Carrot is richer in Vitamin A, Vitamin K, Fiber, and Vitamin B6.
  • Carrot's daily need coverage for Vitamin A is 45% higher.
  • Pumpkin has 3 times more Copper than Carrot. Pumpkin has 0.127mg of Copper, while Carrot has 0.045mg.
  • Pumpkin contains less Sugar.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Carrot
Contains more Iron +166.7%
Contains more Copper +182.2%
Contains more Zinc +33.3%
Contains more Phosphorus +25.7%
Contains less Sodium -98.6%
Contains more Calcium +57.1%
Equal in Potassium - 320
Equal in Magnesium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Contains more Iron +166.7%
Contains more Copper +182.2%
Contains more Zinc +33.3%
Contains more Phosphorus +25.7%
Contains less Sodium -98.6%
Contains more Calcium +57.1%
Equal in Potassium - 320
Equal in Magnesium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Carrot
Contains more Vitamin C +52.5%
Contains more Vitamin E +60.6%
Contains more Vitamin B2 +89.7%
Contains more Vitamin A +96.2%
Contains more Vitamin B1 +32%
Contains more Vitamin B3 +63.8%
Contains more Vitamin B6 +126.2%
Contains more Vitamin K +1100%
Contains more Folate +18.8%
Equal in Vitamin B5 - 0.273
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
Contains more Vitamin C +52.5%
Contains more Vitamin E +60.6%
Contains more Vitamin B2 +89.7%
Contains more Vitamin A +96.2%
Contains more Vitamin B1 +32%
Contains more Vitamin B3 +63.8%
Contains more Vitamin B6 +126.2%
Contains more Vitamin K +1100%
Contains more Folate +18.8%
Equal in Vitamin B5 - 0.273

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
98
Carrot
Mineral Summary Score
18
Pumpkin
13
Carrot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
6%
Carrot
Carbohydrates
7%
Pumpkin
10%
Carrot
Fats
0%
Pumpkin
1%
Carrot

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Carrot
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 68mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Pumpkin Carrot Opinion
Calories 26 41 Carrot
Protein 1 0.93 Pumpkin
Fats 0.1 0.24 Carrot
Vitamin C 9 5.9 Pumpkin
Net carbs 6 6.78000020980835 Carrot
Carbs 6.5 9.58 Carrot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.3 Pumpkin
Calcium 21 33 Carrot
Potassium 340 320 Pumpkin
Magnesium 12 12
Sugar 2.76 4.74 Pumpkin
Fiber 0.5 2.8 Carrot
Copper 0.127 0.045 Pumpkin
Zinc 0.32 0.24 Pumpkin
Starch 1.43 Carrot
Phosphorus 44 35 Pumpkin
Sodium 1 69 Pumpkin
Vitamin A 8513 16706 Carrot
Vitamin E 1.06 0.66 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.066 Carrot
Vitamin B2 0.11 0.058 Pumpkin
Vitamin B3 0.6 0.983 Carrot
Vitamin B5 0.298 0.273 Pumpkin
Vitamin B6 0.061 0.138 Carrot
Vitamin B12 0 0
Vitamin K 1.1 13.2 Carrot
Folate 16 19 Carrot
Trans Fat 0 0
Saturated Fat 0.052 0.037 Carrot
Monounsaturated Fat 0.013 0.014 Carrot
Polyunsaturated fat 0.005 0.117 Carrot
Tryptophan 0.012 0.012
Threonine 0.029 0.191 Carrot
Isoleucine 0.031 0.077 Carrot
Leucine 0.046 0.102 Carrot
Lysine 0.054 0.101 Carrot
Methionine 0.011 0.02 Carrot
Phenylalanine 0.032 0.061 Carrot
Valine 0.035 0.069 Carrot
Histidine 0.016 0.04 Carrot
Fructose 0.55 Carrot

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.