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  6. Broccoli vs. Pumpkin leaves

Broccoli vs. Pumpkin leaves — In-Depth Nutrition Comparison

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How are Broccoli and Pumpkin leaves different?

  • Broccoli is richer in Vitamin C, Vitamin B5, and Folate, while Pumpkin leaves are higher in Iron, Copper, Vitamin A RAE, Manganese, and Phosphorus.
  • Broccoli covers your daily need of Vitamin C 87% more than Pumpkin leaves.
  • Broccoli contains 14 times more Vitamin B5 than Pumpkin leaves. Broccoli contains 0.573mg of Vitamin B5, while Pumpkin leaves contain 0.042mg.

Broccoli, raw and Pumpkin leaves, raw types were used in this article.

Infographic

Broccoli vs Pumpkin leaves 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.
Broccoli
Broccoli
3
:
7
Pumpkin leaves
Pumpkin leaves
Contains more Calcium +20.5%
Contains more Zinc +105%
Contains more Selenium +177.8%
Contains more Iron +204.1%
Contains more Magnesium +81%
Contains more Phosphorus +57.6%
Contains more Potassium +38%
Contains less Sodium -66.7%
Contains more Copper +171.4%
Contains more Manganese +69%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains more Calcium +20.5%
Contains more Zinc +105%
Contains more Selenium +177.8%
Contains more Iron +204.1%
Contains more Magnesium +81%
Contains more Phosphorus +57.6%
Contains more Potassium +38%
Contains less Sodium -66.7%
Contains more Copper +171.4%
Contains more Manganese +69%

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.
Broccoli
Broccoli
5
:
5
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin C +710.9%
Contains more Vitamin B5 +1264.3%
Contains more Folate +75%
Contains more Vitamin A +211.7%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B3 +44%
Contains more Vitamin B6 +18.3%
Equal in Vitamin B2 - 0.128
Broccoli
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%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Contains more Vitamin C +710.9%
Contains more Vitamin B5 +1264.3%
Contains more Folate +75%
Contains more Vitamin A +211.7%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B3 +44%
Contains more Vitamin B6 +18.3%
Equal in Vitamin B2 - 0.128

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
1
:
4
Pumpkin leaves
Pumpkin leaves
Contains more Carbs +185%
Contains more Protein +11.7%
Contains more Other +42.5%
Equal in Fats - 0.4
Equal in Water - 92.88
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more Carbs +185%
Contains more Protein +11.7%
Contains more Other +42.5%
Equal in Fats - 0.4
Equal in Water - 92.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
2
:
1
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -81.2%
Contains more Polyunsaturated fat +72.7%
Contains more Monounsaturated Fat +372.7%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -81.2%
Contains more Polyunsaturated fat +72.7%
Contains more Monounsaturated Fat +372.7%

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 leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Pumpkin leaves Opinion
Net carbs 4.04g 2.33g Broccoli
Protein 2.82g 3.15g Pumpkin leaves
Fats 0.37g 0.4g Pumpkin leaves
Carbs 6.64g 2.33g Broccoli
Calories 34kcal 19kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g Pumpkin leaves
Fiber 2.6g Broccoli
Calcium 47mg 39mg Broccoli
Iron 0.73mg 2.22mg Pumpkin leaves
Magnesium 21mg 38mg Pumpkin leaves
Phosphorus 66mg 104mg Pumpkin leaves
Potassium 316mg 436mg Pumpkin leaves
Sodium 33mg 11mg Pumpkin leaves
Zinc 0.41mg 0.2mg Broccoli
Copper 0.049mg 0.133mg Pumpkin leaves
Manganese 0.21mg 0.355mg Pumpkin leaves
Selenium 2.5µg 0.9µg Broccoli
Vitamin A 623IU 1942IU Pumpkin leaves
Vitamin A RAE 31µg 97µg Pumpkin leaves
Vitamin E 0.78mg Broccoli
Vitamin C 89.2mg 11mg Broccoli
Vitamin B1 0.071mg 0.094mg Pumpkin leaves
Vitamin B2 0.117mg 0.128mg Pumpkin leaves
Vitamin B3 0.639mg 0.92mg Pumpkin leaves
Vitamin B5 0.573mg 0.042mg Broccoli
Vitamin B6 0.175mg 0.207mg Pumpkin leaves
Folate 63µg 36µg Broccoli
Vitamin K 101.6µg Broccoli
Tryptophan 0.033mg 0.041mg Pumpkin leaves
Threonine 0.088mg 0.156mg Pumpkin leaves
Isoleucine 0.079mg 0.156mg Pumpkin leaves
Leucine 0.129mg 0.318mg Pumpkin leaves
Lysine 0.135mg 0.2mg Pumpkin leaves
Methionine 0.038mg 0.054mg Pumpkin leaves
Phenylalanine 0.117mg 0.171mg Pumpkin leaves
Valine 0.125mg 0.181mg Pumpkin leaves
Histidine 0.059mg 0.05mg Broccoli
Saturated Fat 0.039g 0.207g Broccoli
Monounsaturated Fat 0.011g 0.052g Pumpkin leaves
Polyunsaturated fat 0.038g 0.022g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Pumpkin leaves
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
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
19%
Broccoli
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.168g)
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.
Which food is richer in vitamins?
?
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

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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.