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Chinese broccoli vs Pumpkin - In-Depth Nutrition Comparison

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Differences between Chinese broccoli and Pumpkin

  • Chinese broccoli has more Vitamin K, Vitamin C, Folate, Fiber, Calcium and Manganese, while Pumpkin has more Vitamin A and Copper.
  • Chinese broccoli's daily need coverage for Vitamin K is 70% higher.
  • Pumpkin contains 6 times less Folate than Chinese broccoli. Chinese broccoli contains 99µg of Folate, while Pumpkin contains 16µg.

The food types used in this comparison are Broccoli, chinese, cooked and Pumpkin, raw.

Infographic

Chinese 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 +376.2%
Contains more Magnesium +50%
Contains more Zinc +21.9%
Contains more Iron +42.9%
Contains more Potassium +30.3%
Contains more Copper +108.2%
Contains less Sodium -85.7%
Equal in Phosphorus - 44
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Calcium +376.2%
Contains more Magnesium +50%
Contains more Zinc +21.9%
Contains more Iron +42.9%
Contains more Potassium +30.3%
Contains more Copper +108.2%
Contains less Sodium -85.7%
Equal in Phosphorus - 44

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 +213.3%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B6 +14.8%
Contains more Vitamin K +7609.1%
Contains more Folate +518.8%
Contains more Vitamin A +419.7%
Contains more Vitamin E +120.8%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +87.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +213.3%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B6 +14.8%
Contains more Vitamin K +7609.1%
Contains more Folate +518.8%
Contains more Vitamin A +419.7%
Contains more Vitamin E +120.8%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +87.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
48
Chinese broccoli
55
Pumpkin
Mineral Summary Score
17
Chinese 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 the food
Protein
7%
Chinese broccoli
6%
Pumpkin
Carbohydrates
4%
Chinese broccoli
7%
Pumpkin
Fats
3%
Chinese broccoli
0%
Pumpkin

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese broccoli Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chinese broccoli Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.058g)
Which food contains less Sugars?
Chinese broccoli
Chinese broccoli contains less Sugars (difference - 1.92g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chinese broccoli Pumpkin Opinion
Calories 22 26 Pumpkin
Protein 1.14 1 Chinese broccoli
Fats 0.72 0.1 Chinese broccoli
Vitamin C 28.2 9 Chinese broccoli
Carbs 3.81 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 0.8 Pumpkin
Calcium 100 21 Chinese broccoli
Potassium 261 340 Pumpkin
Magnesium 18 12 Chinese broccoli
Sugars 0.84 2.76 Chinese broccoli
Fiber 2.5 0.5 Chinese broccoli
Copper 0.061 0.127 Pumpkin
Zinc 0.39 0.32 Chinese broccoli
Starch
Phosphorus 41 44 Pumpkin
Sodium 7 1 Pumpkin
Vitamin A 1638 8513 Pumpkin
Vitamin E 0.48 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.095 0.05 Chinese broccoli
Vitamin B2 0.146 0.11 Chinese broccoli
Vitamin B3 0.437 0.6 Pumpkin
Vitamin B5 0.159 0.298 Pumpkin
Vitamin B6 0.07 0.061 Chinese broccoli
Vitamin B12 0 0
Vitamin K 84.8 1.1 Chinese broccoli
Folate 99 16 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.11 0.052 Pumpkin
Monounsaturated Fat 0.05 0.013 Chinese broccoli
Polyunsaturated fat 0.33 0.005 Chinese broccoli
Tryptophan 0.012 Pumpkin
Threonine 0.029 Pumpkin
Isoleucine 0.031 Pumpkin
Leucine 0.046 Pumpkin
Lysine 0.054 Pumpkin
Methionine 0.011 Pumpkin
Phenylalanine 0.032 Pumpkin
Valine 0.035 Pumpkin
Histidine 0.016 Pumpkin
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.