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

Winter squash vs. Carrot — In-Depth Nutrition Comparison

Compare

How are Winter squash and Carrot different?

  • Carrot is higher than Winter squash in Vitamin A, and Vitamin K.
  • Carrot covers your daily need of Vitamin A 64% more than Winter squash.

Squash, winter, all varieties, cooked, baked, without salt and Carrots, raw types were used in this article.

Infographic

Winter squash 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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%
Contains more IronIron +46.7%
Contains more CopperCopper +82.2%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +30.8%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +32.8%
Contains more PhosphorusPhosphorus +84.2%
~equal in Magnesium ~12mg
~equal in Zinc ~0.24mg

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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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% 1002% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 +45.8%
Contains more OtherOther +37.1%
~equal in Protein ~0.93g
~equal in Carbs ~9.58g
~equal in Water ~88.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated Fat: Sat. Fat 0.072 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 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 +85.7%
Contains more Poly. FatPolyunsaturated fat +25.6%
Contains less Sat. FatSaturated Fat -48.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash Carrot
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 Winter squash Carrot Opinion
Calories 37kcal 41kcal Carrot
Protein 0.89g 0.93g Carrot
Fats 0.35g 0.24g Winter squash
Vitamin C 9.6mg 5.9mg Winter squash
Net carbs 6.05g 6.78g Carrot
Carbs 8.85g 9.58g Carrot
Magnesium 13mg 12mg Winter squash
Calcium 22mg 33mg Carrot
Potassium 241mg 320mg Carrot
Iron 0.44mg 0.3mg Winter squash
Sugar 3.3g 4.74g Winter squash
Fiber 2.8g 2.8g
Copper 0.082mg 0.045mg Winter squash
Zinc 0.22mg 0.24mg Carrot
Starch 1.43g Carrot
Phosphorus 19mg 35mg Carrot
Sodium 1mg 69mg Winter squash
Vitamin A 5223IU 16706IU Carrot
Vitamin A 261µg 835µg Carrot
Vitamin E 0.12mg 0.66mg Carrot
Manganese 0.187mg 0.143mg Winter squash
Selenium 0.4µg 0.1µg Winter squash
Vitamin B1 0.016mg 0.066mg Carrot
Vitamin B2 0.067mg 0.058mg Winter squash
Vitamin B3 0.495mg 0.983mg Carrot
Vitamin B5 0.234mg 0.273mg Carrot
Vitamin B6 0.161mg 0.138mg Winter squash
Vitamin K 4.4µg 13.2µg Carrot
Folate 20µg 19µg Winter squash
Choline 10.6mg 8.8mg Winter squash
Saturated Fat 0.072g 0.037g Carrot
Monounsaturated Fat 0.026g 0.014g Winter squash
Polyunsaturated fat 0.147g 0.117g Winter squash
Tryptophan 0.013mg 0.012mg Winter squash
Threonine 0.027mg 0.191mg Carrot
Isoleucine 0.035mg 0.077mg Carrot
Leucine 0.05mg 0.102mg Carrot
Lysine 0.033mg 0.101mg Carrot
Methionine 0.011mg 0.02mg Carrot
Phenylalanine 0.035mg 0.061mg Carrot
Valine 0.038mg 0.069mg Carrot
Histidine 0.017mg 0.04mg Carrot
Fructose 0.55g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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

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
35%
Winter squash
91%
Carrot
Minerals Daily Need Coverage Score
12%
Winter squash
12%
Carrot

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.