Broccoli vs. Pumpkin Puree
Nutrition comparison of Broccoli and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and pumpkin puree:
- Both pumpkin puree and broccoli are high in dietary fiber and potassium.
- Broccoli has more thiamin, riboflavin, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- Pumpkin puree has more beta-carotene and alpha-carotene than broccoli, however, broccoli contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and broccoli contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to pumpkin puree for fat. Broccoli has a macronutrient ratio of 28:65:7 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Pumpkin Puree | |
|---|---|---|
| Protein | 28% | 11% |
| Carbohydrates | 65% | 82% |
| Fat | 7% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and broccoli contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both pumpkin puree and broccoli are high in dietary fiber. Pumpkin puree has 12% more dietary fiber than broccoli - pumpkin puree has 2.9g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Pumpkin puree and broccoli contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 156% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both pumpkin puree and broccoli are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 20 times more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 24 times more Vitamin A than broccoli - pumpkin puree has 778ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Pumpkin puree and broccoli contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 535% more Vitamin K than pumpkin puree - pumpkin puree has 16ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, Vitamin B6 and folate. Both broccoli and pumpkin puree contain significant amounts of niacin and pantothenic acid.
| Broccoli | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.071 MG | 0.024 MG |
| Riboflavin | 0.117 MG | 0.054 MG |
| Niacin | 0.639 MG | 0.367 MG |
| Pantothenic acid | 0.573 MG | 0.4 MG |
| Vitamin B6 | 0.175 MG | 0.056 MG |
| Folate | 63 UG | 12 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 81% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Pumpkin puree has 90% more iron than broccoli - pumpkin puree has 1.4mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both pumpkin puree and broccoli are high in potassium. Broccoli has 53% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, pumpkin puree has more beta-carotene and alpha-carotene than broccoli per 100 grams, however, broccoli contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Broccoli | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 361 UG | 6940 UG |
| alpha-carotene | 25 UG | 4795 UG |
| lutein + zeaxanthin | 1403 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Broccoli | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.008 G |
| Total | 0.0215 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and pumpkin puree contain small amounts of linoleic acid.
| Broccoli | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.007 G |
| Total | 0.055 G | 0.007 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Broccoli (Broccoli, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Broccoli g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or broccoli contain more calories in 100 grams?Pumpkin puree and broccoli contain similar amounts of calories - pumpkin puree has 34 calories in 100g and broccoli has 34 calories.
Does pumpkin puree or broccoli have more carbohydrates?
By weight, pumpkin puree and broccoli contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does pumpkin puree or broccoli contain more potassium?
Both pumpkin puree and broccoli are high in potassium. Broccoli has 50% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and broccoli has 316mg of potassium.