Pumpkin vs Carrot
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Carrot, dehydrated is higher in more vitamins & minerals
Calories (kcal)
Pumpkin 26
Carrot 341
Protein (g)
Pumpkin 1.00
Carrot 8.10
Carbs (g)
Pumpkin 6.50
Carrot 79.6
Fat (g)
Pumpkin 0.100
Carrot 1.49
Fiber (g)
Pumpkin 0.500
Carrot 23.6
Quick answers
Which has more protein?
Carrot, dehydrated — 8.10g vs 1.00g per 100g.
Which has fewer calories?
Pumpkin, raw — 26 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 | 26 kcal | 341 kcal | -92% |
| Macronutrients | |||
| Water | 91.6 g | 4.00 g | +2190% |
| Protein | 1.00 g | 8.10 g | -88% |
| Total lipid (fat) | 0.100 g | 1.49 g | -93% |
| Carbohydrate, by difference | 6.50 g | 79.6 g | -92% |
| Fiber, total dietary | 0.500 g | 23.6 g | -98% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.052 g | 0.256 g | -80% |
| Fatty acids, total monounsaturated | 0.013 g | 0.076 g | -83% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.00 mg | 14.6 mg | -38% |
| Thiamin (Vitamin B1) | 0.050 mg | 0.534 mg | -91% |
| Riboflavin (Vitamin B2) | 0.110 mg | 0.417 mg | -74% |
| Niacin (Vitamin B3) | 0.600 mg | 6.57 mg | -91% |
| Pantothenic acid (Vitamin B5) | 0.298 mg | 1.47 mg | -80% |
| Vitamin B-6 — Pyridoxine | 0.061 mg | 1.04 mg | -94% |
| Biotin (Vitamin B7) | 16.0 ug | 55.0 ug | -71% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 8.20 mg | 72.1 mg | -89% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 426 ug | 3423 ug | -88% |
| Carotene, beta | 3100 ug | 33954 ug | -91% |
| Carotene, alpha | 4016 ug | 14251 ug | -72% |
| Vitamin E (alpha-tocopherol) | 1.06 mg | 5.45 mg | -81% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 21.0 mg | 212 mg | -90% |
| Iron, Fe | 0.800 mg | 3.93 mg | -80% |
| Magnesium, Mg | 12.0 mg | 118 mg | -90% |
| Phosphorus, P | 44.0 mg | 346 mg | -87% |
| Potassium, K | 340 mg | 2540 mg | -87% |
| Sodium, Na | 1.00 mg | 275 mg | -100% |
| Zinc, Zn | 0.320 mg | 1.57 mg | -80% |
| Copper, Cu | 0.127 mg | 0.370 mg | -66% |
| Manganese, Mn | 0.125 mg | 1.12 mg | -89% |
| Selenium, Se | 0.300 ug | 8.60 ug | -97% |
| Other Nutrients | |||
| Energy | 109 kj | 1427 kj | -92% |
| Ash | 0.800 g | 6.84 g | -88% |
| Total Sugars | 2.76 g | 38.8 g | -93% |
| Folic acid (Vitamin B9 — synthetic) | 16.0 ug | 55.0 ug | -71% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 16.0 ug | 55.0 ug | -71% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 8513 IU | 68466 IU | -88% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 3.00 ug | -100% |
| Lycopene | 1500 ug | 1051 ug | +43% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.10 ug | 108 ug | -99% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.001 g | 0.019 g | -95% |
| SFA 14:0 (Myristic acid) | 0.006 g | 0.009 g | -33% |
| SFA 16:0 (Palmitic acid) | 0.037 g | 0.218 g | -83% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.009 g | -67% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.006 g | 0.019 g | -68% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.006 g | 0.057 g | -89% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.005 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) | 0.003 g | 0.095 g | -97% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | 12.0 mg | 94.0 mg | -87% |
| Tryptophan (EAA) | 0.012 g | 0.087 g | -86% |
| Threonine (EAA) | 0.029 g | 0.299 g | -90% |
| Isoleucine (EAA, BCAA) | 0.031 g | 0.323 g | -90% |
| Leucine (EAA, BCAA) | 0.046 g | 0.338 g | -86% |
| Lysine (EAA) | 0.054 g | 0.315 g | -83% |
| Methionine (EAA) | 0.011 g | 0.056 g | -80% |
| Cystine (conditionally essential) | 0.003 g | 0.063 g | -95% |
| Phenylalanine (EAA) | 0.032 g | 0.251 g | -87% |
| Tyrosine (conditionally essential) | 0.042 g | 0.157 g | -73% |
| Valine (EAA, BCAA) | 0.035 g | 0.346 g | -90% |
| Arginine (conditionally essential) | 0.054 g | 0.338 g | -84% |
| Histidine (EAA) | 0.016 g | 0.126 g | -87% |
| Alanine | 0.028 g | 0.464 g | -94% |
| Aspartic acid | 0.102 g | 1.08 g | -91% |
| Glutamic acid | 0.184 g | 1.59 g | -88% |
| Glycine (conditionally essential) | 0.027 g | — | |
| Proline (conditionally essential) | 0.026 g | 0.228 g | -89% |
| Serine | 0.044 g | 0.275 g | -84% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 1.63 mg | — | |
| Kaempferol | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 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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