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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 RAE, 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 Phosphorus +50%
Contains more Zinc +28.1%
Contains less Sodium -97%
Contains more Copper +159.2%
Equal in Iron - 0.8
Equal in Potassium - 340
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +123.8%
Contains more Magnesium +75%
Contains more Phosphorus +50%
Contains more Zinc +28.1%
Contains less Sodium -97%
Contains more Copper +159.2%
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 Folate +293.8%
Contains more Vitamin K +9136.4%
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 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 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 Folate +293.8%
Contains more Vitamin K +9136.4%
Contains more Vitamin A +1266.5%
Contains more Vitamin E +35.9%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B3 - 0.6

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

All nutrients comparison - raw data values

Nutrient Broccoli Pumpkin Opinion
Net carbs 4.04g 6g Pumpkin
Protein 2.82g 1g Broccoli
Fats 0.37g 0.1g Broccoli
Carbs 6.64g 6.5g Broccoli
Calories 34kcal 26kcal Broccoli
Starch 0g g Broccoli
Fructose 0.68g g Broccoli
Sugar 1.7g 2.76g Broccoli
Fiber 2.6g 0.5g Broccoli
Calcium 47mg 21mg Broccoli
Iron 0.73mg 0.8mg Pumpkin
Magnesium 21mg 12mg Broccoli
Phosphorus 66mg 44mg Broccoli
Potassium 316mg 340mg Pumpkin
Sodium 33mg 1mg Pumpkin
Zinc 0.41mg 0.32mg Broccoli
Copper 0.049mg 0.127mg Pumpkin
Vitamin A 623IU 8513IU Pumpkin
Vitamin E 0.78mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 9mg Broccoli
Vitamin B1 0.071mg 0.05mg Broccoli
Vitamin B2 0.117mg 0.11mg Broccoli
Vitamin B3 0.639mg 0.6mg Broccoli
Vitamin B5 0.573mg 0.298mg Broccoli
Vitamin B6 0.175mg 0.061mg Broccoli
Folate 63µg 16µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 1.1µg Broccoli
Tryptophan 0.033mg 0.012mg Broccoli
Threonine 0.088mg 0.029mg Broccoli
Isoleucine 0.079mg 0.031mg Broccoli
Leucine 0.129mg 0.046mg Broccoli
Lysine 0.135mg 0.054mg Broccoli
Methionine 0.038mg 0.011mg Broccoli
Phenylalanine 0.117mg 0.032mg Broccoli
Valine 0.125mg 0.035mg Broccoli
Histidine 0.059mg 0.016mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.052g Broccoli
Monounsaturated Fat 0.011g 0.013g Pumpkin
Polyunsaturated fat 0.038g 0.005g 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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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

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.

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.