Chinese broccoli vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Important differences between chinese broccoli and pumpkin seeds
- Chinese broccoli has more vitamin A, vitamin C, and folate; however, pumpkin seeds have more zinc, copper, fiber, magnesium, iron, and potassium.
- Pumpkin seeds' daily need coverage for zinc is 90% more.
- Chinese broccoli has 94 times more vitamin C than pumpkin seeds. Chinese broccoli has 28.2mg of vitamin C, while pumpkin seeds have 0.3mg.
- Chinese broccoli is lower in saturated fat.
The food varieties used in the comparison are Broccoli, chinese, cooked and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +81.8% |
| Contains less SodiumSodium | -61.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1355.6% |
| Contains more PotassiumPotassium | +252.1% |
| Contains more IronIron | +491.1% |
| Contains more CopperCopper | +1031.1% |
| Contains more ZincZinc | +2541% |
| Contains more PhosphorusPhosphorus | +124.4% |
| Contains more ManganeseManganese | +87.9% |
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.
| Contains more Vitamin CVitamin C | +9300% |
| Contains more Vitamin AVitamin A | +2633.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +179.4% |
| Contains more Vitamin B2Vitamin B2 | +180.8% |
| Contains more Vitamin B3Vitamin B3 | +52.8% |
| Contains more Vitamin B5Vitamin B5 | +183.9% |
| Contains more Vitamin B6Vitamin B6 | +89.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1000% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.39mg | 10.3mg | 90% |
| Vitamin K | 84.8µg | 71% | |
| Copper | 0.061mg | 0.69mg | 70% |
| Fiber | 2.5g | 18.4g | 64% |
| Magnesium | 18mg | 262mg | 58% |
| Polyunsaturated fat | 0.33g | 8.844g | 57% |
| Protein | 1.14g | 18.55g | 35% |
| Iron | 0.56mg | 3.31mg | 34% |
| Vitamin C | 28.2mg | 0.3mg | 31% |
| Fats | 0.72g | 19.4g | 29% |
| Folate | 99µg | 9µg | 23% |
| Calories | 22kcal | 446kcal | 21% |
| Potassium | 261mg | 919mg | 19% |
| Carbs | 3.81g | 53.75g | 17% |
| Saturated fat | 0.11g | 3.67g | 16% |
| Monounsaturated fat | 0.05g | 6.032g | 15% |
| Manganese | 0.264mg | 0.496mg | 10% |
| Vitamin A | 82µg | 3µg | 9% |
| Vitamin B2 | 0.146mg | 0.052mg | 7% |
| Phosphorus | 41mg | 92mg | 7% |
| Choline | 25.3mg | 5% | |
| Vitamin B1 | 0.095mg | 0.034mg | 5% |
| Calcium | 100mg | 55mg | 5% |
| Vitamin B6 | 0.07mg | 0.037mg | 3% |
| Vitamin E | 0.48mg | 3% | |
| Vitamin B5 | 0.159mg | 0.056mg | 2% |
| Selenium | 1.3µg | 2% | |
| Vitamin B3 | 0.437mg | 0.286mg | 1% |
| Net carbs | 1.31g | 35.35g | N/A |
| Sugar | 0.84g | N/A | |
| Sodium | 7mg | 18mg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1978.7% |
| Contains more ProteinProtein | +1527.2% |
| Contains more FatsFats | +2594.4% |
| Contains more CarbsCarbs | +1310.8% |
| Contains more OtherOther | +381% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -97% |
| Contains more Mono. FatMonounsaturated fat | +11964% |
| Contains more Poly. FatPolyunsaturated fat | +2580% |
