Carrot Juice vs. Pumpkin Puree
Nutrition comparison of Carrot Juice and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrot juice
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrot juice and pumpkin puree:
- Both pumpkin puree and carrot juice are high in Vitamin A and potassium.
- Carrot juice has more thiamin and Vitamin B6, however, pumpkin puree contains more folate.
- Pumpkin puree is a great source of dietary fiber.
USDA sources for nutritional information: Carrot Juice (Carrot juice, canned) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and carrot juice contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, carrot juice is heavier in carbs and similar to pumpkin puree for protein and fat. Carrot juice has a macronutrient ratio of 9:88:4 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrot Juice | Pumpkin Puree | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 88% | 82% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and carrot juice contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 263% more dietary fiber than carrot juice - pumpkin puree has 2.9g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Pumpkin puree and carrot juice contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Pumpkin puree and carrot juice contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both pumpkin puree and carrot juice are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot juice has 102% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Both pumpkin puree and carrot juice are high in Vitamin A. Carrot juice has 23% more Vitamin A than pumpkin puree - pumpkin puree has 778ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Pumpkin puree and carrot juice contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Pumpkin puree and carrot juice contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Carrot juice has more thiamin and Vitamin B6, however, pumpkin puree contains more folate. Both carrot juice and pumpkin puree contain significant amounts of riboflavin, niacin and pantothenic acid.
| Carrot Juice | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.092 MG | 0.024 MG |
| Riboflavin | 0.055 MG | 0.054 MG |
| Niacin | 0.386 MG | 0.367 MG |
| Pantothenic acid | 0.228 MG | 0.4 MG |
| Vitamin B6 | 0.217 MG | 0.056 MG |
| Folate | 4 UG | 12 UG |
Minerals
calcium
Pumpkin puree and carrot juice contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Pumpkin puree has 202% more iron than carrot juice - pumpkin puree has 1.4mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both pumpkin puree and carrot juice are high in potassium. Carrot juice has 42% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and carrot juice has 292mg 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 carrot juice and pumpkin puree contain significant amounts of beta-carotene and alpha-carotene.
| Carrot Juice | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 9303 UG | 6940 UG |
| alpha-carotene | 4342 UG | 4795 UG |
| lycopene | 2 UG | ~ |
| lutein + zeaxanthin | 333 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both carrot juice and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Carrot Juice | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.008 G |
| Total | 0.009 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, carrot juice has more linoleic acid than pumpkin puree per 100 grams.
| Carrot Juice | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.061 G | 0.007 G |
| Total | 0.061 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: Carrot Juice (Carrot juice, canned) and Pumpkin Puree (Pumpkin, canned, without salt) .
Carrot Juice 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 carrot juice contain more calories in 100 grams?Pumpkin puree and carrot juice contain similar amounts of calories - pumpkin puree has 34 calories in 100g and carrot juice has 40 calories.
Does pumpkin puree or carrot juice have more carbohydrates?
By weight, pumpkin puree and carrot juice contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does pumpkin puree or carrot juice contain more potassium?
Both pumpkin puree and carrot juice are high in potassium. Carrot juice has 40% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and carrot juice has 292mg of potassium.