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Pumpkin vs Chinese broccoli - In-Depth Nutrition Comparison

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Differences between Pumpkin and Chinese broccoli

  • Pumpkin has more Vitamin A RAE, and Copper, while Chinese broccoli has more Vitamin K, Vitamin C, Folate, Fiber, Calcium, and Manganese.
  • Chinese broccoli's daily need coverage for Vitamin K is 70% higher.
  • Chinese broccoli contains 5 times less Vitamin A RAE than Pumpkin. Pumpkin contains 426µg of Vitamin A RAE, while Chinese broccoli contains 82µg.

The food types used in this comparison are Pumpkin, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +42.9%
Contains more Potassium +30.3%
Contains less Sodium -85.7%
Contains more Copper +108.2%
Contains more Calcium +376.2%
Contains more Magnesium +50%
Contains more Zinc +21.9%
Equal in Phosphorus - 41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Iron +42.9%
Contains more Potassium +30.3%
Contains less Sodium -85.7%
Contains more Copper +108.2%
Contains more Calcium +376.2%
Contains more Magnesium +50%
Contains more Zinc +21.9%
Equal in Phosphorus - 41

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 +419.7%
Contains more Vitamin E +120.8%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +87.4%
Contains more Vitamin C +213.3%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B6 +14.8%
Contains more Folate +518.8%
Contains more Vitamin K +7609.1%
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 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin A +419.7%
Contains more Vitamin E +120.8%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +87.4%
Contains more Vitamin C +213.3%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B6 +14.8%
Contains more Folate +518.8%
Contains more Vitamin K +7609.1%

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 Chinese broccoli
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Chinese broccoli Opinion
Net carbs 6g 1.31g Pumpkin
Protein 1g 1.14g Chinese broccoli
Fats 0.1g 0.72g Chinese broccoli
Carbs 6.5g 3.81g Pumpkin
Calories 26kcal 22kcal Pumpkin
Starch g g
Fructose g g
Sugar 2.76g 0.84g Chinese broccoli
Fiber 0.5g 2.5g Chinese broccoli
Calcium 21mg 100mg Chinese broccoli
Iron 0.8mg 0.56mg Pumpkin
Magnesium 12mg 18mg Chinese broccoli
Phosphorus 44mg 41mg Pumpkin
Potassium 340mg 261mg Pumpkin
Sodium 1mg 7mg Pumpkin
Zinc 0.32mg 0.39mg Chinese broccoli
Copper 0.127mg 0.061mg Pumpkin
Vitamin A 8513IU 1638IU Pumpkin
Vitamin E 1.06mg 0.48mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 28.2mg Chinese broccoli
Vitamin B1 0.05mg 0.095mg Chinese broccoli
Vitamin B2 0.11mg 0.146mg Chinese broccoli
Vitamin B3 0.6mg 0.437mg Pumpkin
Vitamin B5 0.298mg 0.159mg Pumpkin
Vitamin B6 0.061mg 0.07mg Chinese broccoli
Folate 16µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 84.8µg Chinese broccoli
Tryptophan 0.012mg mg Pumpkin
Threonine 0.029mg mg Pumpkin
Isoleucine 0.031mg mg Pumpkin
Leucine 0.046mg mg Pumpkin
Lysine 0.054mg mg Pumpkin
Methionine 0.011mg mg Pumpkin
Phenylalanine 0.032mg mg Pumpkin
Valine 0.035mg mg Pumpkin
Histidine 0.016mg mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.11g Pumpkin
Monounsaturated Fat 0.013g 0.05g Chinese broccoli
Polyunsaturated fat 0.005g 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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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
48
Chinese broccoli
Mineral Summary Score
18
Pumpkin
17
Chinese 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
7%
Chinese broccoli
Carbohydrates
7%
Pumpkin
4%
Chinese broccoli
Fats
0%
Pumpkin
3%
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 - 0.058g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.92g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
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.
Which food is richer in vitamins?
?
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. 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.