Broccoli vs Pumpkin: Nutrition, Calories & Protein Compared


Broccoli vs Pumpkin
Nutrition Facts
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Broccoli vs Pumpkin 100g Compare
per 100g | Broccoli | Pumpkin |
---|---|---|
Calories | 34 | 26 |
Carbohydrates | 6.64 g | 6.5 g |
Fat | 0.37 g | 0.1 g |
Dietary fiber | 2.6 g | 0.5 g |
Protein | 2.82 g | 1 g |
Calcium | 47 mg | 21 mg |
Iron | 0.73 mg | 0.8 mg |
Magnessium | 21 mg | 12 mg |
Potassium | 316 mg | 340 mg |
Sodium | 33 mg | 1 mg |
Zink | 0.41 mg | 0.32 mg |
Vitaminium A | 623 µg | 7384 µg |
Vitaminium B1 (Thiamine) | 0.071 mg | 0.05 mg |
Vitaminium B2 (riboflavin) | 0.117 mg | 0.11 mg |
Vitaminium B3 (Niacin) | 0.639 mg | 0.6 mg |
Vitaminium B5 | 0.573 mg | 0.298 mg |
Vitaminium B6 | 0.175 mg | 0.061 mg |
Vitaminium B9 (Folic acid) | 63 mg | 16 mg |
Vitaminium C | 89.2 mg | 9 mg |
Vitaminium E | 0.17 mg | 1.06 mg |
Vitaminium K | 101.6 µg | 1.1 µg |
Beta karoten | 361 mg | 3100 mg |
Broccoli and Pumpkin: More Than Just Vegetables
When it comes to choosing vegetables, broccoli and pumpkin stand out not just for their taste but also for their nutritional benefits. Both are celebrated for their health properties, but how do they compare when put head-to-head? Whether you're counting calories, monitoring your vitamin intake, or just curious about these two nutritional powerhouses, this comparison will give you insight into what each has to offer.
Calories and Macronutrients
Looking at the basics, broccoli contains slightly more calories than pumpkin, with 34 calories per 100 grams compared to pumpkin's 26. This difference is minimal, making both excellent low-calorie options. However, when it comes to macronutrients, the differences become more pronounced. Broccoli leads with higher protein and fiber content, boasting 2.82 grams of protein and 2.6 grams of fiber, whereas pumpkin provides 1 gram of protein and 0.5 grams of fiber per 100 grams. This makes broccoli a slightly better option for those looking to increase their protein and fiber intake.
Minerals and Vitamins: A Closer Look
The mineral and vitamin content of broccoli and pumpkin further highlights their nutritional benefits. Both are free from cholesterol and low in fat, but broccoli offers more calcium, magnesium, and vitamins C and K. Specifically, broccoli contains 47 mg of calcium and 89.2 mg of vitamin C, significantly higher than pumpkin's 21 mg of calcium and 9 mg of vitamin C.
Pumpkin, however, is not to be underestimated. It shines brightly in its vitamin A content, with a whopping 7384 IU compared to broccoli's 623 IU. This makes pumpkin an excellent choice for boosting eye health and supporting immune function.
Potassium and Other Nutrients
Both vegetables are good sources of potassium, essential for heart health and muscle function. Pumpkin slightly edges out broccoli with 340 mg of potassium compared to 316 mg. Additionally, pumpkin provides a higher amount of vitamin E, which is known for its antioxidant properties.
Broccoli vs Pumpkin: The Verdict
Choosing between broccoli and pumpkin ultimately depends on your nutritional goals. For those focusing on fiber, protein, and vitamins C and K, broccoli is the clear winner. However, if you're after a boost in vitamin A and a slightly higher potassium intake, pumpkin is the way to go. Both vegetables are versatile and can be incorporated into a variety of dishes, making them easy to include in your diet.
In conclusion, both broccoli and pumpkin offer unique nutritional profiles that can complement a healthy diet. Whether you prefer the crunch of broccoli or the smooth texture of pumpkin, incorporating these vegetables into your meals can contribute to a balanced and nutritious diet.
Broccoli 100g
34kcalCalories source
- 65% CARBS.
- 27% PROTEIN
- 8% FAT
Pumpkin 100g
26kcalCalories source
- 84% CARBS
- 13% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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