Side-by-Side Comparison

Broccoli (Raw) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Vibrant green fresh broccoli florets on clean stone background

vegetables

Broccoli (Raw)

34Calories

2.8Protein

2.6Fiber

89.2Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-94%

Broccoli (Raw)

Broccoli (Raw) has fewer calories (energy) (34 kcal vs 559 kcal, 525 kcal less).

Higher Protein

+972%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.8 g in Broccoli (Raw) (+27.4 g, +972%).

Higher Dietary Fiber

+131%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.6 g in Broccoli (Raw) (+3.4 g, +131%).

Higher Vitamin C

+4595%

Broccoli (Raw)

Broccoli (Raw) provides 89.2 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+87.3 mg, +4595%).

Comparing per 100 g standard edible portion.

Nutrient

Broccoli (Raw)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Broccoli (Raw)

34 kcal2% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 34 kcal in Broccoli (Raw) (+525 kcal, +1544%).

ProteinPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

2.8 g6% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.8 g in Broccoli (Raw) (+27.4 g, +972%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

6.6 g2% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Pumpkin Seeds (Pepitas) provides 10.7 g vs 6.6 g in Broccoli (Raw) (+4.1 g, +61%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

2.6 g9% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.6 g in Broccoli (Raw) (+3.4 g, +131%).

Total FatPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.37 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.37 g in Broccoli (Raw) (+48.7 g, +13157%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

1.7 g3% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Broccoli (Raw) provides 1.7 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+0.30 g, +21%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

89.2 mg99% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Broccoli (Raw) provides 89.2 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+87.3 mg, +4595%).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

31 µg3% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Broccoli (Raw) provides 31 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+30 µg, +3000%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.78 mg5% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.78 mg in Broccoli (Raw) (+1.4 mg, +179%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

102 µg85% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Broccoli (Raw) provides 102 µg vs 7.3 µg in Pumpkin Seeds (Pepitas) (+94 µg, +1292%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

63 µg16% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Broccoli (Raw) provides 63 µg vs 58 µg in Pumpkin Seeds (Pepitas) (+5.0 µg, +9%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.07 mg6% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.07 mg in Broccoli (Raw) (+0.20 mg, +285%).

Riboflavin (Vitamin B2)Similar

Broccoli (Raw)

0.12 mg9% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.12 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.64 mg4% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.64 mg in Broccoli (Raw) (+4.3 mg, +680%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.57 mg11% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.57 mg in Broccoli (Raw) (+0.18 mg, +31%).

Vitamin B6Similar

Broccoli (Raw)

0.18 mg10% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.18 mg).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

33.0 mg1% DV

Pumpkin Seeds (Pepitas)

7.0 mg

Broccoli (Raw) provides 33.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+26.0 mg, +371%).

PotassiumPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

316 mg7% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 316 mg in Broccoli (Raw) (+493 mg, +156%).

CalciumSimilar

Broccoli (Raw)

47.0 mg4% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of calcium (47.0 mg).

IronPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.73 mg4% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.73 mg in Broccoli (Raw) (+8.1 mg, +1108%).

MagnesiumPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

21.0 mg5% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 21.0 mg in Broccoli (Raw) (+571 mg, +2719%).

PhosphorusPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

66.0 mg5% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 66.0 mg in Broccoli (Raw) (+1,167 mg, +1768%).

ZincPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.41 mg4% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.41 mg in Broccoli (Raw) (+7.4 mg, +1805%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.04 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.04 g in Broccoli (Raw) (+8.6 g, +22105%).

Nutrient

Broccoli (Raw)91 g (1 cup chopped florets (91 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Broccoli (Raw)

31 kcal2% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Pumpkin Seeds (Pepitas) provides 56 kcal vs 31 kcal in Broccoli (Raw) (+25 kcal, +81%).

ProteinPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

2.6 g5% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 2.6 g in Broccoli (Raw) (+0.46 g, +18%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

6.0 g2% DV

Pumpkin Seeds (Pepitas)

1.1 g

Broccoli (Raw) provides 6.0 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+5.0 g, +464%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

2.4 g8% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Broccoli (Raw) provides 2.4 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+1.8 g, +294%).

Total FatPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.34 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.34 g in Broccoli (Raw) (+4.6 g, +1357%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

1.5 g3% DV

Pumpkin Seeds (Pepitas)

0.14 g

Broccoli (Raw) provides 1.5 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+1.4 g, +1005%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

81.2 mg90% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Broccoli (Raw) provides 81.2 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+81.0 mg, +42622%).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

28 µg3% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Broccoli (Raw) provides 28 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+28 µg, +28110%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

0.71 mg5% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Broccoli (Raw) provides 0.71 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.49 mg, +226%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

92 µg77% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Broccoli (Raw) provides 92 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+92 µg, +12565%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

57 µg14% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Broccoli (Raw) provides 57 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+52 µg, +888%).

Thiamin (Vitamin B1)Similar

Broccoli (Raw)

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

0.11 mg8% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Broccoli (Raw) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.02 mg).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

0.58 mg4% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Broccoli (Raw) provides 0.58 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.08 mg, +17%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

0.52 mg10% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Broccoli (Raw) provides 0.52 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.45 mg, +595%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.16 mg9% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Broccoli (Raw) provides slightly more vitamin b6 (0.16 mg vs 0.01 mg).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

30.0 mg1% DV

Pumpkin Seeds (Pepitas)

0.70 mg

Broccoli (Raw) provides 30.0 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+29.3 mg, +4190%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

288 mg6% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Broccoli (Raw) provides 288 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+207 mg, +255%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

42.8 mg3% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Broccoli (Raw) provides 42.8 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+38.2 mg, +830%).

IronPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.66 mg4% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.66 mg in Broccoli (Raw) (+0.22 mg, +33%).

MagnesiumPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

19.1 mg5% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 19.1 mg in Broccoli (Raw) (+40.1 mg, +210%).

PhosphorusPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

60.1 mg5% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 60.1 mg in Broccoli (Raw) (+63.2 mg, +105%).

ZincPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.37 mg3% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.37 mg in Broccoli (Raw) (+0.41 mg, +109%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.04 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.04 g in Broccoli (Raw) (+0.83 g, +2340%).

Nutrient

Broccoli (Raw)Amount per 100 kcal (294 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

8.3 g17% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Broccoli (Raw) provides 8.3 g vs 5.4 g in Pumpkin Seeds (Pepitas) (+2.8 g, +52%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

19.5 g7% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Broccoli (Raw) provides 19.5 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+17.6 g, +913%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

7.6 g27% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Broccoli (Raw) provides 7.6 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+6.6 g, +608%).

Total FatPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

1.1 g1% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.1 g in Broccoli (Raw) (+7.7 g, +712%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

5.0 g10% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Broccoli (Raw) provides 5.0 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+4.7 g, +1883%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

262 mg291% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Broccoli (Raw) provides 262 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+262 mg, +76581%).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

91 µg10% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Broccoli (Raw) provides 91 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+91 µg, +50533%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

2.3 mg15% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Broccoli (Raw) provides 2.3 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+1.9 mg, +484%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

299 µg249% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Broccoli (Raw) provides 299 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+297 µg, +22632%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

185 µg46% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Broccoli (Raw) provides 185 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+175 µg, +1674%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.21 mg17% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Broccoli (Raw) provides 0.21 mg vs 0.05 mg in Pumpkin Seeds (Pepitas) (+0.16 mg, +325%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

0.34 mg26% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Broccoli (Raw) provides 0.34 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.32 mg, +1149%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

1.9 mg12% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Broccoli (Raw) provides 1.9 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+0.98 mg, +109%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

1.7 mg34% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Broccoli (Raw) provides 1.7 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+1.5 mg, +1148%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.51 mg30% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Broccoli (Raw) provides 0.51 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.49 mg, +1899%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

97.0 mg4% DV

Pumpkin Seeds (Pepitas)

1.3 mg

Broccoli (Raw) provides 97.0 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+95.8 mg, +7600%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

929 mg20% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Broccoli (Raw) provides 929 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+783 mg, +538%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

138 mg11% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Broccoli (Raw) provides 138 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+130 mg, +1569%).

IronBroccoli (Raw) higher

Broccoli (Raw)

2.1 mg12% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Broccoli (Raw) provides 2.1 mg vs 1.6 mg in Pumpkin Seeds (Pepitas) (+0.56 mg, +35%).

MagnesiumPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

61.7 mg15% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 61.7 mg in Broccoli (Raw) (+44.8 mg, +73%).

PhosphorusPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

194 mg16% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 194 mg in Broccoli (Raw) (+27.9 mg, +14%).

ZincPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

1.2 mg11% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 1.2 mg in Broccoli (Raw) (+0.20 mg, +17%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.11 g1% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.11 g in Broccoli (Raw) (+1.4 g, +1259%).

Nutrient

Broccoli (Raw)Normalized to 300 kcal (882 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

24.9 g50% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Broccoli (Raw) provides 24.9 g vs 16.3 g in Pumpkin Seeds (Pepitas) (+8.5 g, +52%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

58.6 g21% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Broccoli (Raw) provides 58.6 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+52.8 g, +913%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

22.9 g82% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Broccoli (Raw) provides 22.9 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+19.7 g, +608%).

Total FatPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

3.3 g4% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 3.3 g in Broccoli (Raw) (+23.2 g, +712%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

15.0 g30% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Broccoli (Raw) provides 15.0 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+14.2 g, +1883%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

787 mg874% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Broccoli (Raw) provides 787 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+786 mg, +76581%).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

273 µg30% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Broccoli (Raw) provides 273 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+273 µg, +50533%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

6.9 mg46% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Broccoli (Raw) provides 6.9 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+5.7 mg, +484%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

896 µg747% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Broccoli (Raw) provides 896 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+892 µg, +22632%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

556 µg139% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Broccoli (Raw) provides 556 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+524 µg, +1674%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.63 mg52% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Broccoli (Raw) provides 0.63 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.48 mg, +325%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

1.0 mg79% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Broccoli (Raw) provides 1.0 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.95 mg, +1149%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

5.6 mg35% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Broccoli (Raw) provides 5.6 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+2.9 mg, +109%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

5.1 mg101% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Broccoli (Raw) provides 5.1 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+4.6 mg, +1148%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

1.5 mg91% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Broccoli (Raw) provides 1.5 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+1.5 mg, +1899%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Broccoli (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

291 mg13% DV

Pumpkin Seeds (Pepitas)

3.8 mg

Broccoli (Raw) provides 291 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+287 mg, +7600%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

2,787 mg59% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Broccoli (Raw) provides 2,787 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+2,350 mg, +538%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

415 mg32% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Broccoli (Raw) provides 415 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+390 mg, +1569%).

IronBroccoli (Raw) higher

Broccoli (Raw)

6.4 mg36% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Broccoli (Raw) provides 6.4 mg vs 4.8 mg in Pumpkin Seeds (Pepitas) (+1.7 mg, +35%).

MagnesiumPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

185 mg44% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 185 mg in Broccoli (Raw) (+134 mg, +73%).

PhosphorusPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

582 mg47% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 582 mg in Broccoli (Raw) (+83.7 mg, +14%).

ZincPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

3.6 mg33% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 3.6 mg in Broccoli (Raw) (+0.60 mg, +17%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Broccoli (Raw)

0.34 g2% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.34 g in Broccoli (Raw) (+4.3 g, +1259%).

Broccoli (Raw) vs Pumpkin Seeds (Pepitas)

Broccoli (Raw)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary