Carrots vs. Pumpkin Puree
Nutrition comparison of Carrots and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and pumpkin puree:
- Both pumpkin puree and carrots are high in Vitamin A, dietary fiber and potassium.
- Carrot has more thiamin, niacin and Vitamin B6.
USDA sources for nutritional information: Carrots (Carrots, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and carrots contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is heavier in carbs and similar to pumpkin puree for protein and fat. Carrots has a macronutrient ratio of 9:87:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Pumpkin Puree | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 87% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and carrots contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both pumpkin puree and carrots are high in dietary fiber. Pumpkin puree has a little more dietary fiber (4%) than carrot by weight - pumpkin puree has 2.9g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Pumpkin puree and carrots contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Pumpkin puree and carrots contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both pumpkin puree and carrots are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and carrots contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Both pumpkin puree and carrots are high in Vitamin A. Carrot has a little more Vitamin A (7%) than pumpkin puree by weight - pumpkin puree has 778ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Pumpkin puree and carrots contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Pumpkin puree and carrots contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more thiamin, niacin and Vitamin B6. Both carrots and pumpkin puree contain significant amounts of riboflavin, pantothenic acid and folate.
| Carrots | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.066 MG | 0.024 MG |
| Riboflavin | 0.058 MG | 0.054 MG |
| Niacin | 0.983 MG | 0.367 MG |
| Pantothenic acid | 0.273 MG | 0.4 MG |
| Vitamin B6 | 0.138 MG | 0.056 MG |
| Folate | 19 UG | 12 UG |
Minerals
calcium
Pumpkin puree and carrots contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Pumpkin puree has 363% more iron than carrot - pumpkin puree has 1.4mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both pumpkin puree and carrots are high in potassium. Carrot has 55% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and carrot has 320mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both carrots and pumpkin puree contain significant amounts of beta-carotene and alpha-carotene.
| Carrots | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 8285 UG | 6940 UG |
| alpha-carotene | 3477 UG | 4795 UG |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both carrots and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Carrots | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.008 G |
| Total | 0.002 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than pumpkin puree per 100 grams.
| Carrots | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.1 G | 0.007 G |
| Total | 0.1 G | 0.007 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Carrots (Carrots, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Carrots g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or carrots contain more calories in 100 grams?Pumpkin puree and carrots contain similar amounts of calories - pumpkin puree has 34 calories in 100g and carrot has 41 calories.
Does pumpkin puree or carrots have more carbohydrates?
By weight, pumpkin puree and carrots contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does pumpkin puree or carrots contain more potassium?
Both pumpkin puree and carrots are high in potassium. Carrot has 60% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and carrot has 320mg of potassium.