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Broccoli vs Pumpkin - In-Depth Nutrition Comparison

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Important differences between Broccoli and Pumpkin

  • Broccoli has more Vitamin C, Vitamin K, Folate, Vitamin B6, Fiber, and Vitamin B5, however Pumpkin is richer in Vitamin A, and Copper.
  • Broccoli's daily need coverage for Vitamin C is 89% more.
  • Broccoli contains 92 times more Vitamin K than Pumpkin. Broccoli contains 101.6µg of Vitamin K, while Pumpkin contains 1.1µg.

The food varieties used in the comparison are Broccoli, raw and Pumpkin, raw.

Infographic

Broccoli vs Pumpkin infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +123.8%
Contains more Magnesium +75%
Contains more Zinc +28.1%
Contains more Phosphorus +50%
Contains more Copper +159.2%
Contains less Sodium -97%
Equal in Iron - 0.8
Equal in Potassium - 340
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Calcium +123.8%
Contains more Magnesium +75%
Contains more Zinc +28.1%
Contains more Phosphorus +50%
Contains more Copper +159.2%
Contains less Sodium -97%
Equal in Iron - 0.8
Equal in Potassium - 340

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +891.1%
Contains more Vitamin B1 +42%
Contains more Vitamin B5 +92.3%
Contains more Vitamin B6 +186.9%
Contains more Vitamin K +9136.4%
Contains more Folate +293.8%
Contains more Vitamin A +1266.5%
Contains more Vitamin E +35.9%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B3 - 0.6
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +891.1%
Contains more Vitamin B1 +42%
Contains more Vitamin B5 +92.3%
Contains more Vitamin B6 +186.9%
Contains more Vitamin K +9136.4%
Contains more Folate +293.8%
Contains more Vitamin A +1266.5%
Contains more Vitamin E +35.9%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B3 - 0.6

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
55
Pumpkin
Mineral Summary Score
18
Broccoli
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
6%
Pumpkin
Carbohydrates
7%
Broccoli
7%
Pumpkin
Fats
2%
Broccoli
0%
Pumpkin

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Pumpkin
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 32mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 1.06g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Broccoli Pumpkin Opinion
Calories 34 26 Broccoli
Protein 2.82 1 Broccoli
Fats 0.37 0.1 Broccoli
Vitamin C 89.2 9 Broccoli
Net carbs 4.039999961853027 6 Pumpkin
Carbs 6.64 6.5 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 0.8 Pumpkin
Calcium 47 21 Broccoli
Potassium 316 340 Pumpkin
Magnesium 21 12 Broccoli
Sugar 1.7 2.76 Broccoli
Fiber 2.6 0.5 Broccoli
Copper 0.049 0.127 Pumpkin
Zinc 0.41 0.32 Broccoli
Starch 0 Broccoli
Phosphorus 66 44 Broccoli
Sodium 33 1 Pumpkin
Vitamin A 623 8513 Pumpkin
Vitamin E 0.78 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.071 0.05 Broccoli
Vitamin B2 0.117 0.11 Broccoli
Vitamin B3 0.639 0.6 Broccoli
Vitamin B5 0.573 0.298 Broccoli
Vitamin B6 0.175 0.061 Broccoli
Vitamin B12 0 0
Vitamin K 101.6 1.1 Broccoli
Folate 63 16 Broccoli
Trans Fat 0 0
Saturated Fat 0.039 0.052 Broccoli
Monounsaturated Fat 0.011 0.013 Pumpkin
Polyunsaturated fat 0.038 0.005 Broccoli
Tryptophan 0.033 0.012 Broccoli
Threonine 0.088 0.029 Broccoli
Isoleucine 0.079 0.031 Broccoli
Leucine 0.129 0.046 Broccoli
Lysine 0.135 0.054 Broccoli
Methionine 0.038 0.011 Broccoli
Phenylalanine 0.117 0.032 Broccoli
Valine 0.125 0.035 Broccoli
Histidine 0.059 0.016 Broccoli
Fructose 0.68 Broccoli

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.