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Pumpkin seeds vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and broccoli

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese, while broccoli has more vitamin C and folate.
  • Broccoli covers your daily need for vitamin C, 99% more than pumpkin seeds.
  • Pumpkin seeds contain 94 times more saturated fat than broccoli. While pumpkin seeds contain 3.67g of saturated fat, broccoli contains only 0.039g.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Broccoli, raw.

Infographic

Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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 MagnesiumMagnesium +1147.6%
Contains more CalciumCalcium +17%
Contains more PotassiumPotassium +190.8%
Contains more IronIron +353.4%
Contains more CopperCopper +1308.2%
Contains more ZincZinc +2412.2%
Contains more PhosphorusPhosphorus +39.4%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +136.2%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 CVitamin C +29633.3%
Contains more Vitamin AVitamin A +933.3%
Contains more Vitamin B1Vitamin B1 +108.8%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +123.4%
Contains more Vitamin B5Vitamin B5 +923.2%
Contains more Vitamin B6Vitamin B6 +373%
Contains more FolateFolate +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 +557.8%
Contains more FatsFats +5143.2%
Contains more CarbsCarbs +709.5%
Contains more OtherOther +336.8%
Contains more WaterWater +1884.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 +54736.4%
Contains more Poly. FatPolyunsaturated fat +23173.7%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Broccoli
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Broccoli DV% diff.
Vitamin C 0.3mg 89.2mg 99%
Zinc 10.3mg 0.41mg 90%
Vitamin K 101.6µg 85%
Copper 0.69mg 0.049mg 71%
Fiber 18.4g 2.6g 63%
Polyunsaturated fat 8.844g 0.038g 59%
Magnesium 262mg 21mg 57%
Iron 3.31mg 0.73mg 32%
Protein 18.55g 2.82g 31%
Fats 19.4g 0.37g 29%
Calories 446kcal 34kcal 21%
Potassium 919mg 316mg 18%
Saturated fat 3.67g 0.039g 17%
Carbs 53.75g 6.64g 16%
Monounsaturated fat 6.032g 0.011g 15%
Folate 9µg 63µg 14%
Manganese 0.496mg 0.21mg 12%
Vitamin B6 0.037mg 0.175mg 11%
Vitamin B5 0.056mg 0.573mg 10%
Vitamin E 0.78mg 5%
Selenium 2.5µg 5%
Vitamin B2 0.052mg 0.117mg 5%
Phosphorus 92mg 66mg 4%
Choline 18.7mg 3%
Vitamin B1 0.034mg 0.071mg 3%
Vitamin A 3µg 31µg 3%
Vitamin B3 0.286mg 0.639mg 2%
Sodium 18mg 33mg 1%
Calcium 55mg 47mg 1%
Fructose 0.68g 1%
Net carbs 35.35g 4.04g N/A
Sugar 1.7g N/A
Tryptophan 0.326mg 0.033mg 0%
Threonine 0.683mg 0.088mg 0%
Isoleucine 0.956mg 0.079mg 0%
Leucine 1.572mg 0.129mg 0%
Lysine 1.386mg 0.135mg 0%
Methionine 0.417mg 0.038mg 0%
Phenylalanine 0.924mg 0.117mg 0%
Valine 1.491mg 0.125mg 0%
Histidine 0.515mg 0.059mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seeds
59%
Broccoli
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 15mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 3.631g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.8)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.