Pumpkin vs Broccoli - In-Depth Nutrition Comparison
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Important differences between Pumpkin and Broccoli
- Pumpkin has more Vitamin A RAE, and Copper, however Broccoli is richer in Vitamin C, Vitamin K, Folate, Vitamin B6, Fiber, and Vitamin B5.
- Broccoli's daily need coverage for Vitamin C is 89% more.
- Pumpkin contains 14 times more Vitamin A RAE than Broccoli. Pumpkin contains 426µg of Vitamin A RAE, while Broccoli contains 31µg.
The food varieties used in the comparison are Pumpkin, raw and Broccoli, raw.
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
less
Sodium
-97%
Contains
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Copper
+159.2%
Contains
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Calcium
+123.8%
Contains
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Magnesium
+75%
Contains
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Phosphorus
+50%
Contains
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Zinc
+28.1%
Equal in Iron - 0.73
Equal in Potassium - 316
Contains
less
Sodium
-97%
Contains
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Copper
+159.2%
Contains
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Calcium
+123.8%
Contains
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Magnesium
+75%
Contains
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Phosphorus
+50%
Contains
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Zinc
+28.1%
Equal in Iron - 0.73
Equal in Potassium - 316
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
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Vitamin A
+1266.5%
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Vitamin E
+35.9%
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Vitamin C
+891.1%
Contains
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Vitamin B1
+42%
Contains
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Vitamin B5
+92.3%
Contains
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Vitamin B6
+186.9%
Contains
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Folate
+293.8%
Contains
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Vitamin K
+9136.4%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B3 - 0.639
Contains
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Vitamin A
+1266.5%
Contains
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Vitamin E
+35.9%
Contains
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Vitamin C
+891.1%
Contains
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Vitamin B1
+42%
Contains
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Vitamin B5
+92.3%
Contains
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Vitamin B6
+186.9%
Contains
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Folate
+293.8%
Contains
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Vitamin K
+9136.4%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B3 - 0.639
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+182%
Contains
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Fats
+270%
Equal in Carbs - 6.64
Equal in Water - 89.3
Equal in Other - 0.87
Contains
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Protein
+182%
Contains
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Fats
+270%
Equal in Carbs - 6.64
Equal in Water - 89.3
Equal in Other - 0.87
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+18.2%
Contains
less
Saturated Fat
-25%
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Polyunsaturated fat
+660%
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Monounsaturated Fat
+18.2%
Contains
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Saturated Fat
-25%
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Polyunsaturated fat
+660%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6g | 4.04g |
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| Protein | 1g | 2.82g |
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| Fats | 0.1g | 0.37g |
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| Carbs | 6.5g | 6.64g |
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| Calories | 26kcal | 34kcal |
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| Fructose | 0.68g |
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| Sugar | 2.76g | 1.7g |
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| Fiber | 0.5g | 2.6g |
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| Calcium | 21mg | 47mg |
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| Iron | 0.8mg | 0.73mg |
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| Magnesium | 12mg | 21mg |
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| Phosphorus | 44mg | 66mg |
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| Potassium | 340mg | 316mg |
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| Sodium | 1mg | 33mg |
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| Zinc | 0.32mg | 0.41mg |
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| Copper | 0.127mg | 0.049mg |
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| Vitamin A | 8513IU | 623IU |
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| Vitamin A RAE | 426µg | 31µg |
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| Vitamin E | 1.06mg | 0.78mg |
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| Vitamin C | 9mg | 89.2mg |
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| Vitamin B1 | 0.05mg | 0.071mg |
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| Vitamin B2 | 0.11mg | 0.117mg |
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| Vitamin B3 | 0.6mg | 0.639mg |
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| Vitamin B5 | 0.298mg | 0.573mg |
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| Vitamin B6 | 0.061mg | 0.175mg |
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| Folate | 16µg | 63µg |
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| Vitamin K | 1.1µg | 101.6µg |
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| Tryptophan | 0.012mg | 0.033mg |
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| Threonine | 0.029mg | 0.088mg |
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| Isoleucine | 0.031mg | 0.079mg |
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| Leucine | 0.046mg | 0.129mg |
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| Lysine | 0.054mg | 0.135mg |
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| Methionine | 0.011mg | 0.038mg |
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| Phenylalanine | 0.032mg | 0.117mg |
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| Valine | 0.035mg | 0.125mg |
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| Histidine | 0.016mg | 0.059mg |
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| Saturated Fat | 0.052g | 0.039g |
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| Monounsaturated Fat | 0.013g | 0.011g |
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| Polyunsaturated fat | 0.005g | 0.038g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
65%
Minerals Daily Need Coverage Score
18%
18%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 32mg)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Broccoli is lower in Sugar (difference - 1.06g)
Which food is lower in Saturated Fat?
Broccoli is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Broccoli is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.