Raw Pumpkin Seeds vs. Broccoli

Nutrition comparison of Raw 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 raw pumpkin seeds versus broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raw pumpkin seeds and broccoli:

  • Both broccoli and raw pumpkin seeds are high in calcium, dietary fiber and potassium.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C.
  • Raw pumpkin seed has more thiamin and niacin, however, broccoli contains more pantothenic acid.
  • Raw pumpkin seed is an excellent source of iron and protein.
Detailed nutritional comparison of raw pumpkin seeds and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raw Pumpkin Seeds src
Image of Broccoli src

Calories and Carbs

calories

Raw pumpkin seed is high in calories and broccoli has 94% less calories than raw pumpkin seed - broccoli has 34 calories per 100 grams and raw pumpkin seed has 559 calories.

For macronutrient ratios, raw pumpkin seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raw Pumpkin Seeds Broccoli
Protein 20% 28%
Carbohydrates 7% 65%
Fat 73% 7%
Alcohol ~ ~

carbohydrates

Broccoli and raw pumpkin seeds contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.

dietary fiber

Both broccoli and raw pumpkin seeds are high in dietary fiber. Raw pumpkin seed has 131% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.

sugar

Broccoli and raw pumpkin seeds contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.

Protein

protein

Raw pumpkin seed is an excellent source of protein and it has 972% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.

Fat

saturated fat

Raw pumpkin seed is high in saturated fat and broccoli has 99% less saturated fat than raw pumpkin seed - broccoli has 0.11g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 45 times more Vitamin C than raw pumpkin seed - broccoli has 89.2mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.

Vitamin A

Broccoli has 30 times more Vitamin A than raw pumpkin seed - broccoli has 31ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.

Vitamin E

Raw pumpkin seed has 179% more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 12 times more Vitamin K than raw pumpkin seed - broccoli has 101.6ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.

The B Vitamins

Raw pumpkin seed has more thiamin and niacin, however, broccoli contains more pantothenic acid. Both raw pumpkin seeds and broccoli contain significant amounts of riboflavin, Vitamin B6 and folate.

Raw Pumpkin Seeds Broccoli
Thiamin 0.273 MG 0.071 MG
Riboflavin 0.153 MG 0.117 MG
Niacin 4.987 MG 0.639 MG
Pantothenic acid ~ 0.573 MG
Vitamin B6 0.143 MG 0.175 MG
Folate 58 UG 63 UG

Minerals

calcium

Both broccoli and raw pumpkin seeds are high in calcium. Broccoli is very similar to raw pumpkin seed for calcium - broccoli has 47mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.

iron

Raw pumpkin seed is an excellent source of iron and it has 11 times more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.

potassium

Both broccoli and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 156% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and raw pumpkin seed has 809mg 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,

Raw Pumpkin Seeds Broccoli
beta-carotene 9 UG 361 UG
alpha-carotene 1 UG 25 UG
lutein + zeaxanthin 74 UG 1403 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than broccoli per 100 grams.

Raw Pumpkin Seeds Broccoli
alpha linoleic acid 0.12 G 0.0215 G
Total 0.12 G 0.0215 G

omega 6s

Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than broccoli per 100 grams.

Raw Pumpkin Seeds Broccoli
linoleic acid 20.71 G 0.049 G
other omega 6 ~ 0.006 G
Total 20.71 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: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Broccoli (Broccoli, raw) .

Raw Pumpkin Seeds g

()
Daily Values (%)

Broccoli g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does broccoli or raw pumpkin seeds contain more calories in 100 grams?
Raw pumpkin seed is high in calories and broccoli has 90% less calories than raw pumpkin seed - broccoli has 34 calories in 100g and raw pumpkin seed has 559 calories.

Does broccoli or raw pumpkin seeds have more carbohydrates?
By weight, broccoli and raw pumpkin seeds contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.

Does broccoli or raw pumpkin seeds contain more calcium?
Both broccoli and raw pumpkin seeds are high in calcium. Broccoli is very similar to raw pumpkin seed for calcium - broccoli has 47mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.

Does broccoli or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 11 times more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.

Does broccoli or raw pumpkin seeds contain more potassium?
Both broccoli and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 160% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.