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.
Detailed nutritional comparison of 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Seeds src
Image of Broccoli src

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, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Seeds Broccoli
Protein 16% 27%
Carbohydrates 46% 64%
Fat 38% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pumpkin Seeds or Broccoli .

Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Broccoli (Broccoli, raw) .

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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.

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