Chinese broccoli vs. Potato — In-Depth Nutrition Comparison
Compare
Summary of differences between Chinese broccoli and Potato
- Chinese broccoli has more Vitamin K, Vitamin C, Folate, Vitamin A RAE, Calcium, and Vitamin B2, however, Potato is higher in Vitamin B6, Potassium, Iron, and Copper.
- Chinese broccoli covers your daily need of Vitamin K 69% more than Potato.
- Chinese broccoli has 82 times more Vitamin A RAE than Potato. While Chinese broccoli has 82µg of Vitamin A RAE, Potato has only 1µg.
These are the specific foods used in this comparison Broccoli, chinese, cooked and Potatoes, baked, flesh and skin, without salt.
Infographic
Infographic link
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
+566.7%
Contains
less
Sodium
-30%
Contains
more
Manganese
+20.5%
Contains
more
Selenium
+225%
Contains
more
Iron
+92.9%
Contains
more
Magnesium
+55.6%
Contains
more
Phosphorus
+70.7%
Contains
more
Potassium
+105%
Contains
more
Copper
+93.4%
Equal in Zinc - 0.36
Contains
more
Calcium
+566.7%
Contains
less
Sodium
-30%
Contains
more
Manganese
+20.5%
Contains
more
Selenium
+225%
Contains
more
Iron
+92.9%
Contains
more
Magnesium
+55.6%
Contains
more
Phosphorus
+70.7%
Contains
more
Potassium
+105%
Contains
more
Copper
+93.4%
Equal in Zinc - 0.36
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.
:
Contains
more
Vitamin A
+16280%
Contains
more
Vitamin E
+1100%
Contains
more
Vitamin C
+193.8%
Contains
more
Vitamin B1
+48.4%
Contains
more
Vitamin B2
+204.2%
Contains
more
Folate
+253.6%
Contains
more
Vitamin K
+4140%
Contains
more
Vitamin B3
+222.7%
Contains
more
Vitamin B5
+136.5%
Contains
more
Vitamin B6
+344.3%
Contains
more
Vitamin A
+16280%
Contains
more
Vitamin E
+1100%
Contains
more
Vitamin C
+193.8%
Contains
more
Vitamin B1
+48.4%
Contains
more
Vitamin B2
+204.2%
Contains
more
Folate
+253.6%
Contains
more
Vitamin K
+4140%
Contains
more
Vitamin B3
+222.7%
Contains
more
Vitamin B5
+136.5%
Contains
more
Vitamin B6
+344.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+453.8%
Contains
more
Water
+24.9%
Contains
more
Protein
+119.3%
Contains
more
Carbs
+455.1%
Contains
more
Other
+68.4%
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Contains
more
Fats
+453.8%
Contains
more
Water
+24.9%
Contains
more
Protein
+119.3%
Contains
more
Carbs
+455.1%
Contains
more
Other
+68.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+1566.7%
Contains
more
Polyunsaturated fat
+478.9%
Contains
less
Saturated Fat
-69.1%
Saturated Fat:
0.11 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.33 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.057 g
Contains
more
Monounsaturated Fat
+1566.7%
Contains
more
Polyunsaturated fat
+478.9%
Contains
less
Saturated Fat
-69.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.31g | 18.95g |
|
| Protein | 1.14g | 2.5g |
|
| Fats | 0.72g | 0.13g |
|
| Carbs | 3.81g | 21.15g |
|
| Calories | 22kcal | 93kcal |
|
| Starch | 17.27g |
|
|
| Fructose | 0.34g |
|
|
| Sugar | 0.84g | 1.18g |
|
| Fiber | 2.5g | 2.2g |
|
| Calcium | 100mg | 15mg |
|
| Iron | 0.56mg | 1.08mg |
|
| Magnesium | 18mg | 28mg |
|
| Phosphorus | 41mg | 70mg |
|
| Potassium | 261mg | 535mg |
|
| Sodium | 7mg | 10mg |
|
| Zinc | 0.39mg | 0.36mg |
|
| Copper | 0.061mg | 0.118mg |
|
| Manganese | 0.264mg | 0.219mg |
|
| Selenium | 1.3µg | 0.4µg |
|
| Vitamin A | 1638IU | 10IU |
|
| Vitamin A RAE | 82µg | 1µg |
|
| Vitamin E | 0.48mg | 0.04mg |
|
| Vitamin C | 28.2mg | 9.6mg |
|
| Vitamin B1 | 0.095mg | 0.064mg |
|
| Vitamin B2 | 0.146mg | 0.048mg |
|
| Vitamin B3 | 0.437mg | 1.41mg |
|
| Vitamin B5 | 0.159mg | 0.376mg |
|
| Vitamin B6 | 0.07mg | 0.311mg |
|
| Folate | 99µg | 28µg |
|
| Vitamin K | 84.8µg | 2µg |
|
| Tryptophan | 0.025mg |
|
|
| Threonine | 0.081mg |
|
|
| Isoleucine | 0.08mg |
|
|
| Leucine | 0.119mg |
|
|
| Lysine | 0.13mg |
|
|
| Methionine | 0.038mg |
|
|
| Phenylalanine | 0.099mg |
|
|
| Valine | 0.125mg |
|
|
| Histidine | 0.042mg |
|
|
| Saturated Fat | 0.11g | 0.034g |
|
| Monounsaturated Fat | 0.05g | 0.003g |
|
| Polyunsaturated fat | 0.33g | 0.057g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
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
48%
17%
Minerals Daily Need Coverage Score
18%
22%
Comparison summary
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.076g)
Which food is lower in Sugar?
Chinese broccoli is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Chinese broccoli is lower in glycemic index (difference - 54)
Which food is cheaper?
Chinese broccoli is cheaper (difference - $0.2)
Which food is richer in vitamins?
Chinese 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.