Pumpkin Seeds vs. Carrot Juice
Nutrition comparison of Pumpkin Seeds and Carrot Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
carrot juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and carrot juice:
- Both pumpkin seeds and carrot juice are high in potassium.
- Carrot juice has more thiamin, pantothenic acid and Vitamin B6.
- Carrot juice has signficantly less saturated fat than pumpkin seed.
- Carrot juice is an excellent source of Vitamin A.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and carrot juice has 91% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to carrot juice per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for carrot juice, 9:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Carrot Juice | |
|---|---|---|
| Protein | 16% | 9% |
| Carbohydrates | 46% | 88% |
| Fat | 38% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and carrot juice has 83% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 22 times more dietary fiber than carrot juice - pumpkin seed has 18.4g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Pumpkin seed has less sugar than carrot juice - carrot juice has 3.9g 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 juice - pumpkin seed has 18.6g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Carrot juice has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot juice has 27 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Carrot juice is an excellent source of Vitamin A and it has 317 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Carrot juice has more Vitamin E than pumpkin seed - carrot juice has 1.2mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Carrot juice has more Vitamin K than pumpkin seed - carrot juice has 15.5ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Carrot juice has more thiamin, pantothenic acid and Vitamin B6. Both pumpkin seeds and carrot juice contain significant amounts of riboflavin, niacin and folate.
| Pumpkin Seeds | Carrot Juice | |
|---|---|---|
| Thiamin | 0.034 MG | 0.092 MG |
| Riboflavin | 0.052 MG | 0.055 MG |
| Niacin | 0.286 MG | 0.386 MG |
| Pantothenic acid | 0.056 MG | 0.228 MG |
| Vitamin B6 | 0.037 MG | 0.217 MG |
| Folate | 9 UG | 4 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 129% more calcium than carrot juice - pumpkin seed has 55mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 620% more iron than carrot juice - pumpkin seed has 3.3mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both pumpkin seeds and carrot juice are high in potassium. Pumpkin seed has 215% more potassium than carrot juice - pumpkin seed has 919mg of potassium per 100 grams and carrot juice has 292mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than carrot juice per 100 grams.
| Pumpkin Seeds | Carrot Juice | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.009 G |
| Total | 0.077 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than carrot juice per 100 grams.
| Pumpkin Seeds | Carrot Juice | |
|---|---|---|
| linoleic acid | 8.759 G | 0.061 G |
| Total | 8.759 G | 0.061 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 Carrot Juice (Carrot juice, canned) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Carrot Juice 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 carrot juice contain more calories in 100 grams?Pumpkin seed is high in calories and carrot juice has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and carrot juice has 40 calories.
Does pumpkin seeds or carrot juice have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and carrot juice has 80% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does pumpkin seeds or carrot juice contain more iron?
Pumpkin seed is an abundant source of iron and it has 620% more iron than carrot juice - pumpkin seed has 3.3mg of iron in 100 grams and carrot juice has 0.46mg of iron.
Does pumpkin seeds or carrot juice contain more potassium?
Both pumpkin seeds and carrot juice are high in potassium. Pumpkin seed has 220% more potassium than carrot juice - pumpkin seed has 919mg of potassium in 100 grams and carrot juice has 292mg of potassium.