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  6. Pumpkin vs. Chinese broccoli

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.
  • Pumpkins' daily need coverage for vitamin A is 82% more.
  • 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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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%
~equal in Iron ~0.56mg

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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.437mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Chinese broccoli 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 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
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
22% 10% 67%
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%

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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.