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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 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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -97%
Contains more Copper +159.2%
Contains more Calcium +123.8%
Contains more Magnesium +75%
Contains more Phosphorus +50%
Contains more Zinc +28.1%
Equal in Iron - 0.73
Equal in Potassium - 316
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains less Sodium -97%
Contains more Copper +159.2%
Contains more Calcium +123.8%
Contains more Magnesium +75%
Contains more Phosphorus +50%
Contains more 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 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 Folate +293.8%
Contains more Vitamin K +9136.4%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B3 - 0.639
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 Folate +293.8%
Contains more Vitamin K +9136.4%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B3 - 0.639

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

All nutrients comparison - raw data values

Nutrient Pumpkin Broccoli Opinion
Net carbs 6g 4.04g Pumpkin
Protein 1g 2.82g Broccoli
Fats 0.1g 0.37g Broccoli
Carbs 6.5g 6.64g Broccoli
Calories 26kcal 34kcal Broccoli
Starch g 0g Broccoli
Fructose g 0.68g Broccoli
Sugar 2.76g 1.7g Broccoli
Fiber 0.5g 2.6g Broccoli
Calcium 21mg 47mg Broccoli
Iron 0.8mg 0.73mg Pumpkin
Magnesium 12mg 21mg Broccoli
Phosphorus 44mg 66mg Broccoli
Potassium 340mg 316mg Pumpkin
Sodium 1mg 33mg Pumpkin
Zinc 0.32mg 0.41mg Broccoli
Copper 0.127mg 0.049mg Pumpkin
Vitamin A 8513IU 623IU Pumpkin
Vitamin E 1.06mg 0.78mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 89.2mg Broccoli
Vitamin B1 0.05mg 0.071mg Broccoli
Vitamin B2 0.11mg 0.117mg Broccoli
Vitamin B3 0.6mg 0.639mg Broccoli
Vitamin B5 0.298mg 0.573mg Broccoli
Vitamin B6 0.061mg 0.175mg Broccoli
Folate 16µg 63µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 101.6µg Broccoli
Tryptophan 0.012mg 0.033mg Broccoli
Threonine 0.029mg 0.088mg Broccoli
Isoleucine 0.031mg 0.079mg Broccoli
Leucine 0.046mg 0.129mg Broccoli
Lysine 0.054mg 0.135mg Broccoli
Methionine 0.011mg 0.038mg Broccoli
Phenylalanine 0.032mg 0.117mg Broccoli
Valine 0.035mg 0.125mg Broccoli
Histidine 0.016mg 0.059mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.039g Broccoli
Monounsaturated Fat 0.013g 0.011g Pumpkin
Polyunsaturated fat 0.005g 0.038g Broccoli

Which food is preferable for your diet?

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

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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

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.

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.