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.
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.
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 % |
|
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 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.