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Broccoli vs. Potato — In-Depth Nutrition Comparison

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The main differences between Broccoli and Potato

  • Broccoli has more Vitamin C, Vitamin K, Folate, and Vitamin B2, however, Potato has more Vitamin B6, Copper, and Potassium.
  • Daily need coverage for Vitamin C from Broccoli is 88% higher.
  • Potato has 51 times less Vitamin K than Broccoli. Broccoli has 101.6µg of Vitamin K, while Potato has 2µg.

Food types used in this article are Broccoli, raw and Potatoes, baked, flesh and skin, without salt.

Infographic

Broccoli vs Potato infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +213.3%
Contains more Zinc +13.9%
Contains more Selenium +525%
Contains more Iron +47.9%
Contains more Magnesium +33.3%
Contains more Potassium +69.3%
Contains less Sodium -69.7%
Contains more Copper +140.8%
Equal in Phosphorus - 70
Equal in Manganese - 0.219
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +213.3%
Contains more Zinc +13.9%
Contains more Selenium +525%
Contains more Iron +47.9%
Contains more Magnesium +33.3%
Contains more Potassium +69.3%
Contains less Sodium -69.7%
Contains more Copper +140.8%
Equal in Phosphorus - 70
Equal in Manganese - 0.219

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
2
Potato
Contains more Vitamin A +6130%
Contains more Vitamin E +1850%
Contains more Vitamin C +829.2%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B5 +52.4%
Contains more Folate +125%
Contains more Vitamin K +4980%
Contains more Vitamin B3 +120.7%
Contains more Vitamin B6 +77.7%
Equal in Vitamin B1 - 0.064
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +6130%
Contains more Vitamin E +1850%
Contains more Vitamin C +829.2%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B5 +52.4%
Contains more Folate +125%
Contains more Vitamin K +4980%
Contains more Vitamin B3 +120.7%
Contains more Vitamin B6 +77.7%
Equal in Vitamin B1 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.8%
Contains more Fats +184.6%
Contains more Water +19.2%
Contains more Carbs +218.5%
Contains more Other +52.9%
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Protein +12.8%
Contains more Fats +184.6%
Contains more Water +19.2%
Contains more Carbs +218.5%
Contains more Other +52.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +266.7%
Contains less Saturated Fat -12.8%
Contains more Polyunsaturated fat +50%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +266.7%
Contains less Saturated Fat -12.8%
Contains more Polyunsaturated fat +50%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +11.4%
Contains more Fructose +100%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +300%
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +11.4%
Contains more Fructose +100%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Broccoli Potato Opinion
Net carbs 4.04g 18.95g Potato
Protein 2.82g 2.5g Broccoli
Fats 0.37g 0.13g Broccoli
Carbs 6.64g 21.15g Potato
Calories 34kcal 93kcal Potato
Starch 0g 17.27g Potato
Fructose 0.68g 0.34g Broccoli
Sugar 1.7g 1.18g Potato
Fiber 2.6g 2.2g Broccoli
Calcium 47mg 15mg Broccoli
Iron 0.73mg 1.08mg Potato
Magnesium 21mg 28mg Potato
Phosphorus 66mg 70mg Potato
Potassium 316mg 535mg Potato
Sodium 33mg 10mg Potato
Zinc 0.41mg 0.36mg Broccoli
Copper 0.049mg 0.118mg Potato
Manganese 0.21mg 0.219mg Potato
Selenium 2.5µg 0.4µg Broccoli
Vitamin A 623IU 10IU Broccoli
Vitamin A RAE 31µg 1µg Broccoli
Vitamin E 0.78mg 0.04mg Broccoli
Vitamin C 89.2mg 9.6mg Broccoli
Vitamin B1 0.071mg 0.064mg Broccoli
Vitamin B2 0.117mg 0.048mg Broccoli
Vitamin B3 0.639mg 1.41mg Potato
Vitamin B5 0.573mg 0.376mg Broccoli
Vitamin B6 0.175mg 0.311mg Potato
Folate 63µg 28µg Broccoli
Vitamin K 101.6µg 2µg Broccoli
Tryptophan 0.033mg 0.025mg Broccoli
Threonine 0.088mg 0.081mg Broccoli
Isoleucine 0.079mg 0.08mg Potato
Leucine 0.129mg 0.119mg Broccoli
Lysine 0.135mg 0.13mg Broccoli
Methionine 0.038mg 0.038mg
Phenylalanine 0.117mg 0.099mg Broccoli
Valine 0.125mg 0.125mg
Histidine 0.059mg 0.042mg Broccoli
Saturated Fat 0.039g 0.034g Potato
Monounsaturated Fat 0.011g 0.003g Broccoli
Polyunsaturated fat 0.038g 0.057g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
17%
Potato
Minerals Daily Need Coverage Score
19%
Broccoli
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.