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Broth vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between broth and pumpkin seeds

  • Broth has more vitamin B2 and vitamin B3, while pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Broth covers your daily need for sodium, 1037% more than pumpkin seeds.
  • Broth contains 9 times more vitamin B3 than pumpkin seeds. While broth contains 2.46mg of vitamin B3, pumpkin seeds contain only 0.286mg.
  • The amount of sodium in pumpkin seeds is lower.

These are the specific foods used in this comparison Soup, chicken broth or bouillon, dry and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Broth vs Pumpkin seeds 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.
Broth
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 3114% 20% 153%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +240%
Contains more PhosphorusPhosphorus +80.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +367.9%
Contains more PotassiumPotassium +197.4%
Contains more IronIron +221.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +11344.4%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +230.7%

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.
Broth
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 3.7% 0% 9.2% 0% 25% 99% 46% 36% 23% 38% 0% 24% 63%
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +266.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B2Vitamin B2 +726.9%
Contains more Vitamin B3Vitamin B3 +760.1%
Contains more Vitamin B5Vitamin B5 +971.4%
Contains more Vitamin B6Vitamin B6 +170.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +255.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broth
1
17% 14% 18% 2% 49%
Protein: 16.66 g
Fats: 13.88 g
Carbs: 18.01 g
Water: 2.27 g
Other: 49.18 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more OtherOther +1194.2%
Contains more ProteinProtein +11.3%
Contains more FatsFats +39.8%
Contains more CarbsCarbs +198.4%
Contains more WaterWater +98.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broth
1
26% 40% 34%
Saturated fat: Sat. Fat 3.43 g
Monounsaturated fat: Mono. Fat 5.36 g
Polyunsaturated fat: Poly. Fat 4.48 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +12.5%
Contains more Poly. FatPolyunsaturated fat +97.4%
~equal in Saturated fat ~3.67g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broth Pumpkin seeds DV% diff.
Sodium 23875mg 18mg 1037%
Zinc 0.09mg 10.3mg 93%
Copper 0mg 0.69mg 77%
Fiber 0g 18.4g 74%
Selenium 28µg 51%
Magnesium 56mg 262mg 49%
Iron 1.03mg 3.31mg 29%
Vitamin B2 0.43mg 0.052mg 29%
Polyunsaturated fat 4.48g 8.844g 29%
Choline 114.6mg 21%
Potassium 309mg 919mg 18%
Manganese 0.15mg 0.496mg 15%
Vitamin B3 2.46mg 0.286mg 14%
Calcium 187mg 55mg 13%
Vitamin B12 0.3µg 0µg 13%
Carbs 18.01g 53.75g 12%
Vitamin B5 0.6mg 0.056mg 11%
Phosphorus 166mg 92mg 11%
Calories 267kcal 446kcal 9%
Fats 13.88g 19.4g 8%
Folate 32µg 9µg 6%
Vitamin B1 0.1mg 0.034mg 6%
Vitamin B6 0.1mg 0.037mg 5%
Protein 16.66g 18.55g 4%
Cholesterol 13mg 0mg 4%
Vitamin E 0.46mg 3%
Monounsaturated fat 5.36g 6.032g 2%
Vitamin C 1.1mg 0.3mg 1%
Saturated fat 3.43g 3.67g 1%
Net carbs 18.01g 35.35g N/A
Sugar 17.36g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broth Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Broth
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
352%
Broth
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 17.36g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 23857mg)
Which food is lower in Saturated fat?
Broth
Broth is lower in Saturated fat (difference - 0.24g)
Which food is lower in glycemic index?
Broth
Broth is lower in glycemic index (difference - 45)
Which food is cheaper?
Broth
Broth is cheaper (difference - $2.2)
Which food is richer in vitamins?
Broth
Broth is relatively richer in vitamins
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

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. Broth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171562/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.