Raw Pumpkin Seeds vs. Carrots
Nutrition comparison of Raw 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
raw pumpkin seeds
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and carrots:
- Both carrots and raw pumpkin seeds are high in dietary fiber and potassium.
- Carrot is an excellent source of Vitamin A.
- Raw pumpkin seed has more thiamin, riboflavin, niacin and folate, however, carrot contains more pantothenic acid.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and carrot has 93% less calories than raw pumpkin seed - carrot has 41 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, raw pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to carrots per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for carrots, 8:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Carrots | |
|---|---|---|
| Protein | 20% | 8% |
| Carbohydrates | 7% | 88% |
| Fat | 73% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Carrots and raw pumpkin seeds contain similar amounts of carbs - carrot has 9.6g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both carrots and raw pumpkin seeds are high in dietary fiber. Raw pumpkin seed has 114% more dietary fiber than carrot - carrot has 2.8g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Carrots and raw pumpkin seeds contain similar amounts of sugar - carrot has 4.7g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 31 times more protein than carrot - carrot has 0.93g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and carrot has 100% less saturated fat than raw pumpkin seed - carrot has 0.03g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Carrot has 211% more Vitamin C than raw pumpkin seed - carrot has 5.9mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 834 times more Vitamin A than raw pumpkin seed - carrot has 835ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Raw pumpkin seed has 230% more Vitamin E than carrot - carrot has 0.66mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Carrots and raw pumpkin seeds contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin, riboflavin, niacin and folate, however, carrot contains more pantothenic acid. Both raw pumpkin seeds and carrots contain significant amounts of Vitamin B6.
| Raw Pumpkin Seeds | Carrots | |
|---|---|---|
| Thiamin | 0.273 MG | 0.066 MG |
| Riboflavin | 0.153 MG | 0.058 MG |
| Niacin | 4.987 MG | 0.983 MG |
| Pantothenic acid | ~ | 0.273 MG |
| Vitamin B6 | 0.143 MG | 0.138 MG |
| Folate | 58 UG | 19 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 39% more calcium than carrot - carrot has 33mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 28 times more iron than carrot - carrot has 0.3mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both carrots and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 153% more potassium than carrot - carrot has 320mg of potassium per 100 grams and raw pumpkin seed has 809mg 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,
| Raw Pumpkin Seeds | Carrots | |
|---|---|---|
| beta-carotene | 9 UG | 8285 UG |
| alpha-carotene | 1 UG | 3477 UG |
| lutein + zeaxanthin | 74 UG | 256 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Raw Pumpkin Seeds | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.002 G |
| Total | 0.12 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than carrot per 100 grams.
| Raw Pumpkin Seeds | Carrots | |
|---|---|---|
| linoleic acid | 20.71 G | 0.1 G |
| other omega 6 | 0.131 G | ~ |
| Total | 20.841 G | 0.1 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 Raw Pumpkin Seeds or Carrots .
Note: The specific food items compared are: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Carrots (Carrots, raw) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Carrots g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
|
MG % | |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does carrots or raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and carrot has 90% less calories than raw pumpkin seed - carrot has 41 calories in 100g and raw pumpkin seed has 559 calories.
Does carrots or raw pumpkin seeds have more carbohydrates?
By weight, carrots and raw pumpkin seeds contain similar amounts of carbs - carrot has 9.6g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does carrots or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 28 times more iron than carrot - carrot has 0.3mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does carrots or raw pumpkin seeds contain more potassium?
Both carrots and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 150% more potassium than carrot - carrot has 320mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.