Pumpkin vs Carrot
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Carrot, dehydrated is higher in more vitamins & minerals
Calories (kcal)
Pumpkin 18
Carrot 341
Protein (g)
Pumpkin 0.720
Carrot 8.10
Carbs (g)
Pumpkin 4.31
Carrot 79.6
Fat (g)
Pumpkin 0.070
Carrot 1.49
Fiber (g)
Pumpkin 1.10
Carrot 23.6
Quick answers
Which has more protein?
Carrot, dehydrated — 8.10g vs 0.720g per 100g.
Which has fewer calories?
Pumpkin, cooked, boiled, drained, with salt — 18 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 | 18 kcal | 341 kcal | -95% |
| Macronutrients | |||
| Water | 93.7 g | 4.00 g | +2242% |
| Protein | 0.720 g | 8.10 g | -91% |
| Total lipid (fat) | 0.070 g | 1.49 g | -95% |
| Carbohydrate, by difference | 4.31 g | 79.6 g | -95% |
| Fiber, total dietary | 1.10 g | 23.6 g | -95% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.037 g | 0.256 g | -86% |
| Fatty acids, total monounsaturated | 0.009 g | 0.076 g | -88% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.70 mg | 14.6 mg | -68% |
| Thiamin (Vitamin B1) | 0.031 mg | 0.534 mg | -94% |
| Riboflavin (Vitamin B2) | 0.078 mg | 0.417 mg | -81% |
| Niacin (Vitamin B3) | 0.413 mg | 6.57 mg | -94% |
| Pantothenic acid (Vitamin B5) | 0.201 mg | 1.47 mg | -86% |
| Vitamin B-6 — Pyridoxine | 0.044 mg | 1.04 mg | -96% |
| Biotin (Vitamin B7) | 9.00 ug | 55.0 ug | -84% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 6.20 mg | 72.1 mg | -91% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 288 ug | 3423 ug | -92% |
| Carotene, beta | 2096 ug | 33954 ug | -94% |
| Carotene, alpha | 2715 ug | 14251 ug | -81% |
| Vitamin E (alpha-tocopherol) | 0.800 mg | 5.45 mg | -85% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 212 mg | -93% |
| Iron, Fe | 0.570 mg | 3.93 mg | -85% |
| Magnesium, Mg | 9.00 mg | 118 mg | -92% |
| Phosphorus, P | 30.0 mg | 346 mg | -91% |
| Potassium, K | 230 mg | 2540 mg | -91% |
| Sodium, Na | 237 mg | 275 mg | -14% |
| Zinc, Zn | 0.230 mg | 1.57 mg | -85% |
| Copper, Cu | 0.091 mg | 0.370 mg | -75% |
| Manganese, Mn | 0.089 mg | 1.12 mg | -92% |
| Selenium, Se | 0.200 ug | 8.60 ug | -98% |
| Other Nutrients | |||
| Energy | 74.0 kj | 1427 kj | -95% |
| Ash | 1.21 g | 6.84 g | -82% |
| Total Sugars | 2.08 g | 38.8 g | -95% |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 55.0 ug | -84% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 55.0 ug | -84% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 5755 IU | 68466 IU | -92% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 3.00 ug | -100% |
| Lycopene | 1014 ug | 1051 ug | -4% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.800 ug | 108 ug | -99% |
| 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) | 0.001 g | 0.019 g | -95% |
| SFA 14:0 (Myristic acid) | 0.005 g | 0.009 g | -44% |
| SFA 16:0 (Palmitic acid) | 0.026 g | 0.218 g | -88% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.009 g | -78% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | 0.019 g | -74% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.005 g | 0.057 g | -91% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.004 g | 0.730 g | -99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.002 g | 0.635 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.002 g | 0.095 g | -98% |
| 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) | 0.009 g | 0.087 g | -90% |
| Threonine (EAA) | 0.021 g | 0.299 g | -93% |
| Isoleucine (EAA, BCAA) | 0.023 g | 0.323 g | -93% |
| Leucine (EAA, BCAA) | 0.034 g | 0.338 g | -90% |
| Lysine (EAA) | 0.039 g | 0.315 g | -88% |
| Methionine (EAA) | 0.008 g | 0.056 g | -86% |
| Cystine (conditionally essential) | 0.002 g | 0.063 g | -97% |
| Phenylalanine (EAA) | 0.023 g | 0.251 g | -91% |
| Tyrosine (conditionally essential) | 0.030 g | 0.157 g | -81% |
| Valine (EAA, BCAA) | 0.025 g | 0.346 g | -93% |
| Arginine (conditionally essential) | 0.039 g | 0.338 g | -88% |
| Histidine (EAA) | 0.011 g | 0.126 g | -91% |
| Alanine | 0.020 g | 0.464 g | -96% |
| Aspartic acid | 0.074 g | 1.08 g | -93% |
| Glutamic acid | 0.133 g | 1.59 g | -92% |
| Glycine (conditionally essential) | 0.019 g | — | |
| Proline (conditionally essential) | 0.019 g | 0.228 g | -92% |
| Serine | 0.032 g | 0.275 g | -88% |
| Alcohol, ethyl | — | 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.
Pumpkin, cooked, boiled, drained, with salt nutrition facts Carrot, dehydrated nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.