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Broccoli vs. Pumpkin — In-Depth Nutrition Comparison

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Summary of differences between Broccoli and Pumpkin

  • Broccoli has more Vitamin C, Vitamin K, Folate, Vitamin B6, Vitamin B5, Fiber, Manganese, and Phosphorus, while Pumpkin has more Vitamin A RAE.
  • Broccoli covers your daily need of Vitamin C 94% more than Pumpkin.
  • Broccoli contains 127 times more Vitamin K than Pumpkin. While Broccoli contains 101.6µg of Vitamin K, Pumpkin contains only 0.8µg.

These are the specific foods used in this comparison Broccoli, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Broccoli vs Pumpkin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +213.3%
Contains more Iron +28.1%
Contains more Magnesium +133.3%
Contains more Phosphorus +120%
Contains more Potassium +37.4%
Contains more Zinc +78.3%
Contains more Manganese +136%
Contains more Selenium +1150%
Contains less Sodium -97%
Contains more Copper +85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +213.3%
Contains more Iron +28.1%
Contains more Magnesium +133.3%
Contains more Phosphorus +120%
Contains more Potassium +37.4%
Contains more Zinc +78.3%
Contains more Manganese +136%
Contains more Selenium +1150%
Contains less Sodium -97%
Contains more Copper +85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin C +1797.9%
Contains more Vitamin B1 +129%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +54.7%
Contains more Vitamin B5 +185.1%
Contains more Vitamin B6 +297.7%
Contains more Folate +600%
Contains more Vitamin K +12600%
Contains more Vitamin A +823.8%
Equal in Vitamin E - 0.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +1797.9%
Contains more Vitamin B1 +129%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +54.7%
Contains more Vitamin B5 +185.1%
Contains more Vitamin B6 +297.7%
Contains more Folate +600%
Contains more Vitamin K +12600%
Contains more Vitamin A +823.8%
Equal in Vitamin E - 0.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +291.7%
Contains more Fats +428.6%
Contains more Carbs +35.5%
Contains more Other +40.3%
Equal in Water - 93.69
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +291.7%
Contains more Fats +428.6%
Contains more Carbs +35.5%
Contains more Other +40.3%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +850%
Equal in Saturated Fat - 0.037
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +850%
Equal in Saturated Fat - 0.037

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Pumpkin Opinion
Net carbs 4.04g 3.8g Broccoli
Protein 2.82g 0.72g Broccoli
Fats 0.37g 0.07g Broccoli
Carbs 6.64g 4.9g Broccoli
Calories 34kcal 20kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 2.08g Broccoli
Fiber 2.6g 1.1g Broccoli
Calcium 47mg 15mg Broccoli
Iron 0.73mg 0.57mg Broccoli
Magnesium 21mg 9mg Broccoli
Phosphorus 66mg 30mg Broccoli
Potassium 316mg 230mg Broccoli
Sodium 33mg 1mg Pumpkin
Zinc 0.41mg 0.23mg Broccoli
Copper 0.049mg 0.091mg Pumpkin
Manganese 0.21mg 0.089mg Broccoli
Selenium 2.5µg 0.2µg Broccoli
Vitamin A 623IU 5755IU Pumpkin
Vitamin A RAE 31µg 288µg Pumpkin
Vitamin E 0.78mg 0.8mg Pumpkin
Vitamin C 89.2mg 4.7mg Broccoli
Vitamin B1 0.071mg 0.031mg Broccoli
Vitamin B2 0.117mg 0.078mg Broccoli
Vitamin B3 0.639mg 0.413mg Broccoli
Vitamin B5 0.573mg 0.201mg Broccoli
Vitamin B6 0.175mg 0.044mg Broccoli
Folate 63µg 9µg Broccoli
Vitamin K 101.6µg 0.8µg Broccoli
Tryptophan 0.033mg 0.009mg Broccoli
Threonine 0.088mg 0.021mg Broccoli
Isoleucine 0.079mg 0.023mg Broccoli
Leucine 0.129mg 0.034mg Broccoli
Lysine 0.135mg 0.039mg Broccoli
Methionine 0.038mg 0.008mg Broccoli
Phenylalanine 0.117mg 0.023mg Broccoli
Valine 0.125mg 0.025mg Broccoli
Histidine 0.059mg 0.011mg Broccoli
Saturated Fat 0.039g 0.037g Pumpkin
Monounsaturated Fat 0.011g 0.009g Broccoli
Polyunsaturated fat 0.038g 0.004g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
37%
Pumpkin
Minerals Daily Need Coverage Score
19%
Broccoli
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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/168449/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.