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  6. Pumpkin vs. Broccoli

Pumpkin vs. Broccoli — In-Depth Nutrition Comparison

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Important differences between pumpkin and broccoli

  • Pumpkin has more vitamin A and copper; however, broccoli is richer in vitamin C, vitamin K, folate, vitamin B6, fiber, and vitamin B5.
  • Pumpkin's daily need coverage for vitamin A is 158% more.
  • Pumpkin contains 3 times more copper than broccoli. Pumpkin contains 0.127mg of copper, while broccoli contains 0.049mg.
  • 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 Pumpkin, raw and Broccoli, raw.

Infographic

Pumpkin vs Broccoli 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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%
Contains more CopperCopper +159.2%
Contains less SodiumSodium -97%
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%
~equal in Potassium ~316mg
~equal in Iron ~0.73mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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%
Contains more Vitamin AVitamin A +1274.2%
Contains more Vitamin EVitamin E +35.9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.117mg
~equal in Vitamin B3 ~0.639mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +182%
Contains more FatsFats +270%
~equal in Carbs ~6.64g
~equal in Water ~89.3g
~equal in Other ~0.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +18.2%
Contains less Sat. FatSaturated fat -25%
Contains more Poly. FatPolyunsaturated fat +660%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.