Pumpkin vs Chinese broccoli - In-Depth Nutrition Comparison
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Differences between Pumpkin and Chinese broccoli
- Pumpkin has more Vitamin A RAE, and Copper, while Chinese broccoli has more Vitamin K, Vitamin C, Folate, Fiber, Calcium, and Manganese.
- Chinese broccoli's daily need coverage for Vitamin K is 70% higher.
- Chinese broccoli contains 5 times less Vitamin A RAE than Pumpkin. Pumpkin contains 426µg of Vitamin A RAE, while Chinese broccoli contains 82µg.
The food types used in this comparison are Pumpkin, raw and Broccoli, chinese, cooked.
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
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Iron
+42.9%
Contains
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Potassium
+30.3%
Contains
less
Sodium
-85.7%
Contains
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Copper
+108.2%
Contains
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Calcium
+376.2%
Contains
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Magnesium
+50%
Contains
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Zinc
+21.9%
Equal in Phosphorus - 41
Contains
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Iron
+42.9%
Contains
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Potassium
+30.3%
Contains
less
Sodium
-85.7%
Contains
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Copper
+108.2%
Contains
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Calcium
+376.2%
Contains
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Magnesium
+50%
Contains
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Zinc
+21.9%
Equal in Phosphorus - 41
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
+419.7%
Contains
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Vitamin E
+120.8%
Contains
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Vitamin B3
+37.3%
Contains
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Vitamin B5
+87.4%
Contains
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Vitamin C
+213.3%
Contains
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Vitamin B1
+90%
Contains
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Vitamin B2
+32.7%
Contains
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Vitamin B6
+14.8%
Contains
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Folate
+518.8%
Contains
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Vitamin K
+7609.1%
Contains
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Vitamin A
+419.7%
Contains
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Vitamin E
+120.8%
Contains
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Vitamin B3
+37.3%
Contains
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Vitamin B5
+87.4%
Contains
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Vitamin C
+213.3%
Contains
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Vitamin B1
+90%
Contains
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Vitamin B2
+32.7%
Contains
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Vitamin B6
+14.8%
Contains
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Folate
+518.8%
Contains
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Vitamin K
+7609.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+70.6%
Contains
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Protein
+14%
Contains
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Fats
+620%
Equal in Water - 93.54
Equal in Other - 0.79
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Contains
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Carbs
+70.6%
Contains
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Protein
+14%
Contains
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Fats
+620%
Equal in Water - 93.54
Equal in Other - 0.79
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-52.7%
Contains
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Monounsaturated Fat
+284.6%
Contains
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Polyunsaturated fat
+6500%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.005 g
Saturated Fat:
0.11 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.33 g
Contains
less
Saturated Fat
-52.7%
Contains
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Monounsaturated Fat
+284.6%
Contains
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Polyunsaturated fat
+6500%
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 Saturated Fat |
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| Lower in Sugar |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 6g | 1.31g |
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| Protein | 1g | 1.14g |
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| Fats | 0.1g | 0.72g |
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| Carbs | 6.5g | 3.81g |
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| Calories | 26kcal | 22kcal |
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| Sugar | 2.76g | 0.84g |
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| Fiber | 0.5g | 2.5g |
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| Calcium | 21mg | 100mg |
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| Iron | 0.8mg | 0.56mg |
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| Magnesium | 12mg | 18mg |
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| Phosphorus | 44mg | 41mg |
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| Potassium | 340mg | 261mg |
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| Sodium | 1mg | 7mg |
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| Zinc | 0.32mg | 0.39mg |
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| Copper | 0.127mg | 0.061mg |
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| Vitamin A | 8513IU | 1638IU |
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| Vitamin A RAE | 426µg | 82µg |
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| Vitamin E | 1.06mg | 0.48mg |
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| Vitamin C | 9mg | 28.2mg |
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| Vitamin B1 | 0.05mg | 0.095mg |
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| Vitamin B2 | 0.11mg | 0.146mg |
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| Vitamin B3 | 0.6mg | 0.437mg |
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| Vitamin B5 | 0.298mg | 0.159mg |
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| Vitamin B6 | 0.061mg | 0.07mg |
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| Folate | 16µg | 99µg |
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| Vitamin K | 1.1µg | 84.8µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.029mg |
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| Isoleucine | 0.031mg |
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| Leucine | 0.046mg |
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| Lysine | 0.054mg |
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| Methionine | 0.011mg |
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| Phenylalanine | 0.032mg |
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| Valine | 0.035mg |
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| Histidine | 0.016mg |
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| Saturated Fat | 0.052g | 0.11g |
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| Monounsaturated Fat | 0.013g | 0.05g |
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| Polyunsaturated fat | 0.005g | 0.33g |
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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%
48%
Minerals Daily Need Coverage Score
18%
17%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 0.058g)
Which food is lower in Sugar?
Chinese broccoli is lower in Sugar (difference - 1.92g)
Which food is lower in glycemic index?
Chinese broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
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 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.
Which food is richer in vitamins?
?
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.