Pumpkin vs. Chinese broccoli — In-Depth Nutrition Comparison
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Important differences between pumpkins and chinese broccoli
- Pumpkins have more vitamin A; however, chinese broccoli has more vitamin K, vitamin C, folate, calcium, manganese, fiber, vitamin B1, and vitamin B2.
- Chinese broccoli's daily need coverage for vitamin K is 70% more.
- Pumpkins have 4 times more vitamin A than chinese broccoli. Pumpkins have 288µg of vitamin A, while chinese broccoli has 82µg.
- Pumpkins have a higher glycemic index than chinese broccoli.
The food varieties used in the comparison are Pumpkin, cooked, boiled, drained, without salt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +49.2% |
| Contains less SodiumSodium | -85.7% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +566.7% |
| Contains more PotassiumPotassium | +13.5% |
| Contains more ZincZinc | +69.6% |
| Contains more PhosphorusPhosphorus | +36.7% |
| Contains more ManganeseManganese | +196.6% |
| Contains more SeleniumSelenium | +550% |
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.
| Contains more Vitamin AVitamin A | +251.2% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin B5Vitamin B5 | +26.4% |
| Contains more Vitamin CVitamin C | +500% |
| Contains more Vitamin B1Vitamin B1 | +206.5% |
| Contains more Vitamin B2Vitamin B2 | +87.2% |
| Contains more Vitamin B6Vitamin B6 | +59.1% |
| Contains more Vitamin KVitamin K | +10500% |
| Contains more FolateFolate | +1000% |
| Contains more CholineCholine | +308.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more CarbsCarbs | +28.6% |
| Contains more ProteinProtein | +58.3% |
| Contains more FatsFats | +928.6% |
| Contains more OtherOther | +27.4% |
~equal in
Water
~93.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
| Contains less Sat. FatSaturated fat | -66.4% |
| Contains more Mono. FatMonounsaturated fat | +455.6% |
| Contains more Poly. FatPolyunsaturated fat | +8150% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.8µg | 84.8µg | 70% |
| Vitamin C | 4.7mg | 28.2mg | 26% |
| Vitamin A | 288µg | 82µg | 23% |
| Folate | 9µg | 99µg | 23% |
| Calcium | 15mg | 100mg | 9% |
| Manganese | 0.089mg | 0.264mg | 8% |
| Fiber | 1.1g | 2.5g | 6% |
| Vitamin B1 | 0.031mg | 0.095mg | 5% |
| Vitamin B2 | 0.078mg | 0.146mg | 5% |
| Choline | 6.2mg | 25.3mg | 3% |
| Copper | 0.091mg | 0.061mg | 3% |
| Magnesium | 9mg | 18mg | 2% |
| Phosphorus | 30mg | 41mg | 2% |
| Vitamin B6 | 0.044mg | 0.07mg | 2% |
| Polyunsaturated fat | 0.004g | 0.33g | 2% |
| Vitamin E | 0.8mg | 0.48mg | 2% |
| Selenium | 0.2µg | 1.3µg | 2% |
| Potassium | 230mg | 261mg | 1% |
| Vitamin B5 | 0.201mg | 0.159mg | 1% |
| Zinc | 0.23mg | 0.39mg | 1% |
| Fats | 0.07g | 0.72g | 1% |
| Protein | 0.72g | 1.14g | 1% |
| Calories | 20kcal | 22kcal | 0% |
| Carbs | 4.9g | 3.81g | 0% |
| Net carbs | 3.8g | 1.31g | N/A |
| Iron | 0.57mg | 0.56mg | 0% |
| Sugar | 2.08g | 0.84g | N/A |
| Sodium | 1mg | 7mg | 0% |
| Vitamin B3 | 0.413mg | 0.437mg | 0% |
| Saturated fat | 0.037g | 0.11g | 0% |
| Monounsaturated fat | 0.009g | 0.05g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.023mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.039mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.011mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
40%
Minerals Daily Need Coverage Score
11%
18%
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 - 0.073g)
Which food is lower in Sugar?
Chinese broccoli is lower in Sugar (difference - 1.24g)
Which food is lower in glycemic index?
Chinese broccoli is lower in glycemic index (difference - 20)
Which food is cheaper?
Chinese broccoli is cheaper (difference - $0.2)
Which food is richer in minerals?
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)