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.
Detailed nutritional comparison of carrot juice 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: Carrot Juice (Carrot juice, canned) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Carrot Juice src
Image of Pumpkin Puree src

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 9:87:4 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 87% 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 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 Carrot Juice or Pumpkin Puree .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.