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Pumpkin vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between Pumpkin and Chinese broccoli

  • Pumpkin has more Vitamin A RAE, 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.
  • Pumpkin has 4 times more Vitamin A RAE than Chinese broccoli. Pumpkin has 288µg of Vitamin A RAE, while Chinese broccoli has 82µg.

The food varieties used in the comparison are Pumpkin, cooked, boiled, drained, without salt and Broccoli, chinese, cooked.

Infographic

Pumpkin vs Chinese 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.
Contains less Sodium -85.7%
Contains more Copper +49.2%
Contains more Calcium +566.7%
Contains more Magnesium +100%
Contains more Phosphorus +36.7%
Contains more Potassium +13.5%
Contains more Zinc +69.6%
Contains more Manganese +196.6%
Contains more Selenium +550%
Equal in Iron - 0.56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains less Sodium -85.7%
Contains more Copper +49.2%
Contains more Calcium +566.7%
Contains more Magnesium +100%
Contains more Phosphorus +36.7%
Contains more Potassium +13.5%
Contains more Zinc +69.6%
Contains more Manganese +196.6%
Contains more Selenium +550%
Equal in Iron - 0.56

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 A +251.3%
Contains more Vitamin E +66.7%
Contains more Vitamin B5 +26.4%
Contains more Vitamin C +500%
Contains more Vitamin B1 +206.5%
Contains more Vitamin B2 +87.2%
Contains more Vitamin B6 +59.1%
Contains more Folate +1000%
Contains more Vitamin K +10500%
Equal in Vitamin B3 - 0.437
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin A +251.3%
Contains more Vitamin E +66.7%
Contains more Vitamin B5 +26.4%
Contains more Vitamin C +500%
Contains more Vitamin B1 +206.5%
Contains more Vitamin B2 +87.2%
Contains more Vitamin B6 +59.1%
Contains more Folate +1000%
Contains more Vitamin K +10500%
Equal in Vitamin B3 - 0.437

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +28.6%
Contains more Protein +58.3%
Contains more Fats +928.6%
Contains more Other +27.4%
Equal in Water - 93.54
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Carbs +28.6%
Contains more Protein +58.3%
Contains more Fats +928.6%
Contains more Other +27.4%
Equal in Water - 93.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.4%
Contains more Monounsaturated Fat +455.6%
Contains more Polyunsaturated fat +8150%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -66.4%
Contains more Monounsaturated Fat +455.6%
Contains more Polyunsaturated 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.
Pumpkin Chinese broccoli
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Chinese broccoli Opinion
Net carbs 3.8g 1.31g Pumpkin
Protein 0.72g 1.14g Chinese broccoli
Fats 0.07g 0.72g Chinese broccoli
Carbs 4.9g 3.81g Pumpkin
Calories 20kcal 22kcal Chinese broccoli
Sugar 2.08g 0.84g Chinese broccoli
Fiber 1.1g 2.5g Chinese broccoli
Calcium 15mg 100mg Chinese broccoli
Iron 0.57mg 0.56mg Pumpkin
Magnesium 9mg 18mg Chinese broccoli
Phosphorus 30mg 41mg Chinese broccoli
Potassium 230mg 261mg Chinese broccoli
Sodium 1mg 7mg Pumpkin
Zinc 0.23mg 0.39mg Chinese broccoli
Copper 0.091mg 0.061mg Pumpkin
Manganese 0.089mg 0.264mg Chinese broccoli
Selenium 0.2µg 1.3µg Chinese broccoli
Vitamin A 5755IU 1638IU Pumpkin
Vitamin A RAE 288µg 82µg Pumpkin
Vitamin E 0.8mg 0.48mg Pumpkin
Vitamin C 4.7mg 28.2mg Chinese broccoli
Vitamin B1 0.031mg 0.095mg Chinese broccoli
Vitamin B2 0.078mg 0.146mg Chinese broccoli
Vitamin B3 0.413mg 0.437mg Chinese broccoli
Vitamin B5 0.201mg 0.159mg Pumpkin
Vitamin B6 0.044mg 0.07mg Chinese broccoli
Folate 9µg 99µg Chinese broccoli
Vitamin K 0.8µg 84.8µg Chinese broccoli
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.037g 0.11g Pumpkin
Monounsaturated Fat 0.009g 0.05g Chinese broccoli
Polyunsaturated fat 0.004g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Pumpkin
48%
Chinese broccoli
Minerals Daily Need Coverage Score
11%
Pumpkin
18%
Chinese broccoli

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.073g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.24g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 20)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.