Pumpkin Seeds vs. Carrots
Nutrition comparison of Pumpkin Seeds and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and carrots:
- Both pumpkin seeds and carrots are high in dietary fiber and potassium.
- Carrot has more niacin, pantothenic acid, Vitamin B6 and folate.
- Carrot has signficantly less saturated fat than pumpkin seed.
- Carrot is an excellent source of Vitamin A.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and carrot has 91% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to carrots per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Carrots | |
|---|---|---|
| Protein | 16% | 9% |
| Carbohydrates | 46% | 87% |
| Fat | 38% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and carrot has 82% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both pumpkin seeds and carrots are high in dietary fiber. Pumpkin seed has 557% more dietary fiber than carrot - pumpkin seed has 18.4g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Pumpkin seed has less sugar than carrot - carrot has 4.7g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 18 times more protein than carrot - pumpkin seed has 18.6g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Carrot has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has 18 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 277 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Carrot has more Vitamin E than pumpkin seed - carrot has 0.66mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Carrot has more Vitamin K than pumpkin seed - carrot has 13.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Carrot has more niacin, pantothenic acid, Vitamin B6 and folate. Both pumpkin seeds and carrots contain significant amounts of thiamin and riboflavin.
| Pumpkin Seeds | Carrots | |
|---|---|---|
| Thiamin | 0.034 MG | 0.066 MG |
| Riboflavin | 0.052 MG | 0.058 MG |
| Niacin | 0.286 MG | 0.983 MG |
| Pantothenic acid | 0.056 MG | 0.273 MG |
| Vitamin B6 | 0.037 MG | 0.138 MG |
| Folate | 9 UG | 19 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 67% more calcium than carrot - pumpkin seed has 55mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 10 times more iron than carrot - pumpkin seed has 3.3mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both pumpkin seeds and carrots are high in potassium. Pumpkin seed has 187% more potassium than carrot - pumpkin seed has 919mg of potassium per 100 grams and carrot has 320mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Pumpkin Seeds | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.002 G |
| Total | 0.077 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than carrot per 100 grams.
| Pumpkin Seeds | Carrots | |
|---|---|---|
| linoleic acid | 8.759 G | 0.1 G |
| Total | 8.759 G | 0.1 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Carrots (Carrots, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Carrots 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 seeds or carrots contain more calories in 100 grams?Pumpkin seed is high in calories and carrot has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and carrot has 41 calories.
Does pumpkin seeds or carrots have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and carrot has 80% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does pumpkin seeds or carrots contain more iron?
Pumpkin seed is an abundant source of iron and it has 10 times more iron than carrot - pumpkin seed has 3.3mg of iron in 100 grams and carrot has 0.3mg of iron.
Does pumpkin seeds or carrots contain more potassium?
Both pumpkin seeds and carrots are high in potassium. Pumpkin seed has 190% more potassium than carrot - pumpkin seed has 919mg of potassium in 100 grams and carrot has 320mg of potassium.