Broccoli raab vs Pumpkin
Nutrition comparison per 100 g serving
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Broccoli raab wins in 20 out of 29 nutrient categories
Broccoli raab: 20
vs
Pumpkin: 6
(3 ties)
Overview
| Nutrient | Broccoli raab | Pumpkin | Winner |
|---|---|---|---|
| Calories | 22 cal | 18 cal | |
| Protein | 3.2 g | 0.7 g | |
| Carbs | 2.9 g | 4.3 g | |
| Fat | 0.5 g | 0.1 g | |
| Fiber | 2.7 g | 1.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Broccoli raab | Pumpkin | Winner |
|---|---|---|---|
| Choline, total | 18.3 MG | 6.2 MG | |
| Folate, total | 83 UG | 9 UG | |
| Niacin | 1.2 MG | 0.4 MG | |
| Pantothenic acid | 0.3 MG | 0.2 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.2 MG | 0.0 MG | |
| Vitamin A, RAE | 131 UG | 288 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 20.2 MG | 4.7 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.6 MG | 0.8 MG | |
| Vitamin K (phylloquinone) | 224 UG | 0.8 UG |
Minerals
| Mineral | Broccoli raab | Pumpkin | Winner |
|---|---|---|---|
| Calcium, Ca | 108 MG | 15 MG | |
| Copper, Cu | 0.0 MG | 0.1 MG | |
| Iron, Fe | 2.1 MG | 0.6 MG | |
| Magnesium, Mg | 22 MG | 9 MG | |
| Manganese, Mn | 0.4 MG | 0.1 MG | |
| Phosphorus, P | 73 MG | 30 MG | |
| Potassium, K | 196 MG | 230 MG | |
| Selenium, Se | 1 UG | 0.2 UG | |
| Sodium, Na | 33 MG | 237 MG | |
| Zinc, Zn | 0.8 MG | 0.2 MG |