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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.
  • Broccoli's daily need coverage for Vitamin C is 89% more.
  • Pumpkin contains 14 times more Vitamin A than Broccoli. Pumpkin contains 426µg of Vitamin A, while Broccoli contains 31µg.

The food varieties used in the comparison are Pumpkin, raw and Broccoli, raw.

Infographic

Pumpkin vs Broccoli 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 more Copper +159.2%
Contains less Sodium -97%
Contains more Calcium +123.8%
Contains more Magnesium +75%
Contains more Zinc +28.1%
Contains more Phosphorus +50%
Equal in Iron - 0.73
Equal in Potassium - 316
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Copper +159.2%
Contains less Sodium -97%
Contains more Calcium +123.8%
Contains more Magnesium +75%
Contains more Zinc +28.1%
Contains more Phosphorus +50%
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 more Vitamin A +1266.5%
Contains more Vitamin E +35.9%
Contains more Vitamin C +891.1%
Contains more Vitamin B1 +42%
Contains more Vitamin B5 +92.3%
Contains more Vitamin B6 +186.9%
Contains more Vitamin K +9136.4%
Contains more Folate +293.8%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B3 - 0.639
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin A +1266.5%
Contains more Vitamin E +35.9%
Contains more Vitamin C +891.1%
Contains more Vitamin B1 +42%
Contains more Vitamin B5 +92.3%
Contains more Vitamin B6 +186.9%
Contains more Vitamin K +9136.4%
Contains more Folate +293.8%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B3 - 0.639

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
65
Broccoli
Mineral Summary Score
18
Pumpkin
18
Broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
17%
Broccoli
Carbohydrates
7%
Pumpkin
7%
Broccoli
Fats
0%
Pumpkin
2%
Broccoli

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.
Pumpkin Broccoli
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 32mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 1.06g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 32)
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)
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.

All nutrients comparison - raw data values

Nutrient Pumpkin Broccoli Opinion
Calories 26 34 Broccoli
Protein 1 2.82 Broccoli
Fats 0.1 0.37 Broccoli
Vitamin C 9 89.2 Broccoli
Net carbs 6 4.039999961853027 Pumpkin
Carbs 6.5 6.64 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.73 Pumpkin
Calcium 21 47 Broccoli
Potassium 340 316 Pumpkin
Magnesium 12 21 Broccoli
Sugar 2.76 1.7 Broccoli
Fiber 0.5 2.6 Broccoli
Copper 0.127 0.049 Pumpkin
Zinc 0.32 0.41 Broccoli
Starch 0 Broccoli
Phosphorus 44 66 Broccoli
Sodium 1 33 Pumpkin
Vitamin A 8513 623 Pumpkin
Vitamin E 1.06 0.78 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.071 Broccoli
Vitamin B2 0.11 0.117 Broccoli
Vitamin B3 0.6 0.639 Broccoli
Vitamin B5 0.298 0.573 Broccoli
Vitamin B6 0.061 0.175 Broccoli
Vitamin B12 0 0
Vitamin K 1.1 101.6 Broccoli
Folate 16 63 Broccoli
Trans Fat 0 0
Saturated Fat 0.052 0.039 Broccoli
Monounsaturated Fat 0.013 0.011 Pumpkin
Polyunsaturated fat 0.005 0.038 Broccoli
Tryptophan 0.012 0.033 Broccoli
Threonine 0.029 0.088 Broccoli
Isoleucine 0.031 0.079 Broccoli
Leucine 0.046 0.129 Broccoli
Lysine 0.054 0.135 Broccoli
Methionine 0.011 0.038 Broccoli
Phenylalanine 0.032 0.117 Broccoli
Valine 0.035 0.125 Broccoli
Histidine 0.016 0.059 Broccoli
Fructose 0.68 Broccoli

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.