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Broccoli vs. Pumpkin flowers — In-Depth Nutrition Comparison

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What are the main differences between broccoli and pumpkin flowers?

  • Broccoli is richer in vitamin C, yet pumpkin flowers are richer in vitamin A.
  • Broccoli's daily need coverage for vitamin C is 68% higher.
  • Broccoli has 2 times more potassium than pumpkin flowers. Broccoli has 316mg of potassium, while pumpkin flowers have 173mg.

We used Broccoli, raw and Pumpkin flowers, raw types in this comparison.

Infographic

Broccoli vs Pumpkin flowers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Contains more CalciumCalcium +20.5%
Contains more PotassiumPotassium +82.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +34.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +257.1%
Contains more MagnesiumMagnesium +14.3%
Contains less SodiumSodium -84.8%
~equal in Iron ~0.7mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +218.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +69%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +212.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.69mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~59µg

All nutrients comparison - raw data values

Nutrient Broccoli Pumpkin flowers DV% diff.
Vitamin K 101.6µg 85%
Vitamin C 89.2mg 28mg 68%
Vitamin B6 0.175mg 13%
Vitamin B5 0.573mg 11%
Fiber 2.6g 10%
Manganese 0.21mg 9%
Vitamin A 31µg 97µg 7%
Vitamin E 0.78mg 5%
Copper 0.049mg 5%
Zinc 0.41mg 4%
Potassium 316mg 173mg 4%
Protein 2.82g 1.03g 4%
Selenium 2.5µg 0.7µg 3%
Vitamin B2 0.117mg 0.075mg 3%
Choline 18.7mg 3%
Phosphorus 66mg 49mg 2%
Vitamin B1 0.071mg 0.042mg 2%
Folate 63µg 59µg 1%
Calories 34kcal 15kcal 1%
Sodium 33mg 5mg 1%
Magnesium 21mg 24mg 1%
Carbs 6.64g 3.28g 1%
Fructose 0.68g 1%
Calcium 47mg 39mg 1%
Fats 0.37g 0.07g 0%
Net carbs 4.04g 3.28g N/A
Iron 0.73mg 0.7mg 0%
Sugar 1.7g N/A
Vitamin B3 0.639mg 0.69mg 0%
Saturated fat 0.039g 0.036g 0%
Monounsaturated fat 0.011g 0.009g 0%
Polyunsaturated fat 0.038g 0.004g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more ProteinProtein +173.8%
Contains more FatsFats +428.6%
Contains more CarbsCarbs +102.4%
Contains more OtherOther +85.1%
~equal in Water ~95.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +850%
~equal in Saturated fat ~0.036g

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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 flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.