Broccoli vs Pumpkin: Nutrition, Calories & Protein Compared



Broccoli - calories, kcal, weight, nutrition
Broccoli - calories, kcal, weight, nutrition

Broccoli vs Pumpkin
Nutrition Facts

Broccoli
Serving size:
  change
one broccoli (520g)cup, flowerets (71g)cup (156g)half cup (78g)1 floweret (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Pumpkin
Serving size:
  change
one pumpkin (850g)cup, mashed (245g)cup, cubes (140g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Broccoli vs Pumpkin 100g Compare


per 100gBroccoliPumpkin
Calories34 26
Carbohydrates6.64 g6.5 g
Fat0.37 g0.1 g
Dietary fiber2.6 g0.5 g
Protein2.82 g1 g
Calcium47 mg21 mg
Iron0.73 mg0.8 mg
Magnessium21 mg12 mg
Potassium316 mg340 mg
Sodium33 mg1 mg
Zink0.41 mg0.32 mg
Vitaminium A623 µg7384 µg
Vitaminium B1 (Thiamine)0.071 mg0.05 mg
Vitaminium B2 (riboflavin)0.117 mg0.11 mg
Vitaminium B3 (Niacin)0.639 mg0.6 mg
Vitaminium B50.573 mg0.298 mg
Vitaminium B60.175 mg0.061 mg
Vitaminium B9 (Folic acid)63 mg16 mg
Vitaminium C89.2 mg9 mg
Vitaminium E0.17 mg1.06 mg
Vitaminium K101.6 µg1.1 µg
Beta karoten361 mg3100 mg
Broccoli vs Pumpkin: A Nutritional Face-Off

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

34kcal

Calories source

  • 65% CARBS.
  • 27% PROTEIN
  • 8% FAT

Pumpkin 100g

26kcal

Calories source

  • 84% CARBS
  • 13% PROTEIN
  • 3% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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