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.
Detailed nutritional comparison of carrots and pumpkin puree is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Carrots (Carrots, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Carrots src
Image of Pumpkin Puree src

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 8:88:4 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Carrots Pumpkin Puree
Protein 8% 11%
Carbohydrates 88% 82%
Fat 4% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Carrots or Pumpkin Puree .

Note: The specific food items compared are: Carrots (Carrots, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .

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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.

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