Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Broccoli
  5. Compare
  6. Broccoli vs. Pumpkin

Broccoli vs. Pumpkin — In-Depth Nutrition Comparison

Compare

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.
  • Pumpkin's daily need coverage for vitamin A is 158% more.
  • Broccoli contains 92 times more vitamin K than pumpkin. Broccoli contains 101.6µg of vitamin K, while pumpkin contains 1.1µg.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of broccoli is 32.

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

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.
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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +123.8%
Contains more ZincZinc +28.1%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +68%
Contains more SeleniumSelenium +733.3%
Contains more CopperCopper +159.2%
Contains less SodiumSodium -97%
~equal in Potassium ~340mg
~equal in Iron ~0.8mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +891.1%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more Vitamin B6Vitamin B6 +186.9%
Contains more Vitamin KVitamin K +9136.4%
Contains more FolateFolate +293.8%
Contains more CholineCholine +128%
Contains more Vitamin AVitamin A +1274.2%
Contains more Vitamin EVitamin E +35.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B3 ~0.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Pumpkin DV% diff.
Vitamin C 89.2mg 9mg 89%
Vitamin K 101.6µg 1.1µg 84%
Vitamin A 31µg 426µg 44%
Folate 63µg 16µg 12%
Vitamin B6 0.175mg 0.061mg 9%
Copper 0.049mg 0.127mg 9%
Fiber 2.6g 0.5g 8%
Vitamin B5 0.573mg 0.298mg 6%
Protein 2.82g 1g 4%
Selenium 2.5µg 0.3µg 4%
Manganese 0.21mg 0.125mg 4%
Calcium 47mg 21mg 3%
Phosphorus 66mg 44mg 3%
Vitamin B1 0.071mg 0.05mg 2%
Choline 18.7mg 8.2mg 2%
Magnesium 21mg 12mg 2%
Vitamin E 0.78mg 1.06mg 2%
Vitamin B2 0.117mg 0.11mg 1%
Fructose 0.68g 1%
Sodium 33mg 1mg 1%
Iron 0.73mg 0.8mg 1%
Zinc 0.41mg 0.32mg 1%
Potassium 316mg 340mg 1%
Calories 34kcal 26kcal 0%
Fats 0.37g 0.1g 0%
Carbs 6.64g 6.5g 0%
Net carbs 4.04g 6g N/A
Sugar 1.7g 2.76g N/A
Vitamin B3 0.639mg 0.6mg 0%
Saturated fat 0.039g 0.052g 0%
Monounsaturated fat 0.011g 0.013g 0%
Polyunsaturated fat 0.038g 0.005g 0%
Tryptophan 0.033mg 0.012mg 0%
Threonine 0.088mg 0.029mg 0%
Isoleucine 0.079mg 0.031mg 0%
Leucine 0.129mg 0.046mg 0%
Lysine 0.135mg 0.054mg 0%
Methionine 0.038mg 0.011mg 0%
Phenylalanine 0.117mg 0.032mg 0%
Valine 0.125mg 0.035mg 0%
Histidine 0.059mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +182%
Contains more FatsFats +270%
~equal in Carbs ~6.5g
~equal in Water ~91.6g
~equal in Other ~0.8g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -25%
Contains more Poly. FatPolyunsaturated fat +660%
Contains more Mono. FatMonounsaturated fat +18.2%

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/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.