Pumpkin Seeds vs. Broccoli
Nutrition comparison of Pumpkin Seeds and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and broccoli:
- Both pumpkin seeds and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli has signficantly less saturated fat than pumpkin seed.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and broccoli has 92% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, lighter in carbs and much heavier in fat compared to broccoli per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Broccoli | |
|---|---|---|
| Protein | 16% | 28% |
| Carbohydrates | 46% | 65% |
| Fat | 38% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and broccoli has 88% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both pumpkin seeds and broccoli are high in dietary fiber. Pumpkin seed has 608% more dietary fiber than broccoli - pumpkin seed has 18.4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Pumpkin seed has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 558% more protein than broccoli - pumpkin seed has 18.6g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Broccoli has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g 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 296 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 933% more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Broccoli has more Vitamin E than pumpkin seed - broccoli has 0.78mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than pumpkin seed - broccoli has 101.6ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both pumpkin seeds and broccoli contain significant amounts of thiamin.
| Pumpkin Seeds | Broccoli | |
|---|---|---|
| Thiamin | 0.034 MG | 0.071 MG |
| Riboflavin | 0.052 MG | 0.117 MG |
| Niacin | 0.286 MG | 0.639 MG |
| Pantothenic acid | 0.056 MG | 0.573 MG |
| Vitamin B6 | 0.037 MG | 0.175 MG |
| Folate | 9 UG | 63 UG |
Minerals
calcium
Both pumpkin seeds and broccoli are high in calcium. Pumpkin seed has 17% more calcium than broccoli - pumpkin seed has 55mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 353% more iron than broccoli - pumpkin seed has 3.3mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both pumpkin seeds and broccoli are high in potassium. Pumpkin seed has 191% more potassium than broccoli - pumpkin seed has 919mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Pumpkin Seeds | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.0215 G |
| Total | 0.077 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than broccoli per 100 grams.
| Pumpkin Seeds | Broccoli | |
|---|---|---|
| linoleic acid | 8.759 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 8.759 G | 0.055 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Broccoli (Broccoli, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Broccoli 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 seeds or broccoli contain more calories in 100 grams?Pumpkin seed is high in calories and broccoli has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and broccoli has 34 calories.
Does pumpkin seeds or broccoli have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and broccoli has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does pumpkin seeds or broccoli contain more calcium?
Both pumpkin seeds and broccoli are high in calcium. Pumpkin seed has 20% more calcium than broccoli - pumpkin seed has 55mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does pumpkin seeds or broccoli contain more iron?
Pumpkin seed is an abundant source of iron and it has 350% more iron than broccoli - pumpkin seed has 3.3mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does pumpkin seeds or broccoli contain more potassium?
Both pumpkin seeds and broccoli are high in potassium. Pumpkin seed has 190% more potassium than broccoli - pumpkin seed has 919mg of potassium in 100 grams and broccoli has 316mg of potassium.