Pumpkin vs Carrot
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Carrot, dehydrated is higher in more vitamins & minerals
Calories (kcal)
Pumpkin 34
Carrot 341
Protein (g)
Pumpkin 1.10
Carrot 8.10
Carbs (g)
Pumpkin 8.09
Carrot 79.6
Fat (g)
Pumpkin 0.280
Carrot 1.49
Fiber (g)
Pumpkin 2.90
Carrot 23.6
Quick answers
Which has more protein?
Carrot, dehydrated — 8.10g vs 1.10g per 100g.
Which has fewer calories?
Pumpkin, canned, with salt — 34 vs 341 kcal per 100g.
Which is more nutrient-dense?
Carrot, dehydrated scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Pumpkin | Carrot | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 34 kcal | 341 kcal | -90% |
| Macronutrients | |||
| Water | 90.0 g | 4.00 g | +2149% |
| Protein | 1.10 g | 8.10 g | -86% |
| Total lipid (fat) | 0.280 g | 1.49 g | -81% |
| Carbohydrate, by difference | 8.09 g | 79.6 g | -90% |
| Fiber, total dietary | 2.90 g | 23.6 g | -88% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.146 g | 0.256 g | -43% |
| Fatty acids, total monounsaturated | 0.037 g | 0.076 g | -51% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.20 mg | 14.6 mg | -71% |
| Thiamin (Vitamin B1) | 0.024 mg | 0.534 mg | -96% |
| Riboflavin (Vitamin B2) | 0.054 mg | 0.417 mg | -87% |
| Niacin (Vitamin B3) | 0.367 mg | 6.57 mg | -94% |
| Pantothenic acid (Vitamin B5) | 0.400 mg | 1.47 mg | -73% |
| Vitamin B-6 — Pyridoxine | 0.056 mg | 1.04 mg | -95% |
| Biotin (Vitamin B7) | 12.0 ug | 55.0 ug | -78% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 9.80 mg | 72.1 mg | -86% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 778 ug | 3423 ug | -77% |
| Carotene, beta | 6940 ug | 33954 ug | -80% |
| Carotene, alpha | 4795 ug | 14251 ug | -66% |
| Vitamin E (alpha-tocopherol) | 1.06 mg | 5.45 mg | -81% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 212 mg | -88% |
| Iron, Fe | 1.39 mg | 3.93 mg | -65% |
| Magnesium, Mg | 23.0 mg | 118 mg | -81% |
| Phosphorus, P | 35.0 mg | 346 mg | -90% |
| Potassium, K | 206 mg | 2540 mg | -92% |
| Sodium, Na | 241 mg | 275 mg | -12% |
| Zinc, Zn | 0.170 mg | 1.57 mg | -89% |
| Copper, Cu | 0.107 mg | 0.370 mg | -71% |
| Manganese, Mn | 0.149 mg | 1.12 mg | -87% |
| Selenium, Se | 0.400 ug | 8.60 ug | -95% |
| Other Nutrients | |||
| Energy | 142 kj | 1427 kj | -90% |
| Ash | 0.560 g | 6.84 g | -92% |
| Total Sugars | 3.30 g | 38.8 g | -91% |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 55.0 ug | -78% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 55.0 ug | -78% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 15563 IU | 68466 IU | -77% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 3.00 ug | -100% |
| Lycopene | 0 ug | 1051 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 16.0 ug | 108 ug | -85% |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.003 g | 0.019 g | -84% |
| SFA 14:0 (Myristic acid) | 0.018 g | 0.009 g | +100% |
| SFA 16:0 (Palmitic acid) | 0.103 g | 0.218 g | -53% |
| SFA 18:0 (Stearic acid) | 0.008 g | 0.009 g | -11% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.018 g | 0.019 g | -5% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.018 g | 0.057 g | -68% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.015 g | 0.730 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.007 g | 0.635 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.008 g | 0.095 g | -92% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Phytosterols | — | 94.0 mg | |
| Tryptophan (EAA) | 0.013 g | 0.087 g | -85% |
| Threonine (EAA) | 0.032 g | 0.299 g | -89% |
| Isoleucine (EAA, BCAA) | 0.034 g | 0.323 g | -89% |
| Leucine (EAA, BCAA) | 0.051 g | 0.338 g | -85% |
| Lysine (EAA) | 0.060 g | 0.315 g | -81% |
| Methionine (EAA) | 0.012 g | 0.056 g | -79% |
| Cystine (conditionally essential) | 0.003 g | 0.063 g | -95% |
| Phenylalanine (EAA) | 0.035 g | 0.251 g | -86% |
| Tyrosine (conditionally essential) | 0.046 g | 0.157 g | -71% |
| Valine (EAA, BCAA) | 0.038 g | 0.346 g | -89% |
| Arginine (conditionally essential) | 0.059 g | 0.338 g | -83% |
| Histidine (EAA) | 0.017 g | 0.126 g | -87% |
| Alanine | 0.031 g | 0.464 g | -93% |
| Aspartic acid | 0.112 g | 1.08 g | -90% |
| Glutamic acid | 0.202 g | 1.59 g | -87% |
| Glycine (conditionally essential) | 0.029 g | — | |
| Proline (conditionally essential) | 0.029 g | 0.228 g | -87% |
| Serine | 0.048 g | 0.275 g | -83% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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