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Broccoli vs. Mashed potato — In-Depth Nutrition Comparison

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How are broccoli and mashed potato different?

  • Broccoli has more vitamin C, vitamin K, folate, vitamin A, vitamin B2, iron, and fiber than mashed potato.
  • Daily need coverage for vitamin C for broccoli is 99% higher.
  • Broccoli contains 17 times more vitamin K than mashed potato. While broccoli contains 101.6µg of vitamin K, mashed potato contains only 5.9µg.
  • Broccoli has less sodium.
  • Broccoli has a lower glycemic index (32) than mashed potato (87).

Broccoli, raw and Fast foods, potato, mashed are the varieties used in this article.

Infographic

Broccoli vs Mashed potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +161.1%
Contains more IronIron +135.5%
Contains more CopperCopper +40%
Contains more ZincZinc +86.4%
Contains more PhosphorusPhosphorus +11.9%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +114.3%
Contains more SeleniumSelenium +212.5%
~equal in Potassium ~286mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B2Vitamin B2 +680%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +45.8%
Contains more Vitamin KVitamin K +1622%
Contains more FolateFolate +600%
Contains more CholineCholine +39.6%
Contains more Vitamin AVitamin A +38.7%
Contains more Vitamin B3Vitamin B3 +69%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +70.9%
Contains more WaterWater +12.2%
Contains more FatsFats +662.2%
Contains more CarbsCarbs +120.6%
Contains more OtherOther +44.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +6445.5%
Contains more Poly. FatPolyunsaturated fat +3431.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +145%
Contains more FructoseFructose +240%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Sucrose ~0.1g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Mashed potato DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 5.9µg 80%
Folate 63µg 9µg 14%
Sodium 33mg 306mg 12%
Vitamin B5 0.573mg 11%
Polyunsaturated fat 0.038g 1.342g 9%
Vitamin B2 0.117mg 0.015mg 8%
Manganese 0.21mg 0.098mg 5%
Iron 0.73mg 0.31mg 5%
Fiber 2.6g 1.3g 5%
Vitamin B1 0.071mg 0.015mg 5%
Starch 0g 12.1g 5%
Fats 0.37g 2.82g 4%
Vitamin B6 0.175mg 0.12mg 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin B3 0.639mg 1.08mg 3%
Selenium 2.5µg 0.8µg 3%
Calories 34kcal 89kcal 3%
Carbs 6.64g 14.65g 3%
Calcium 47mg 18mg 3%
Vitamin E 0.78mg 0.42mg 2%
Monounsaturated fat 0.011g 0.72g 2%
Zinc 0.41mg 0.22mg 2%
Copper 0.049mg 0.035mg 2%
Protein 2.82g 1.65g 2%
Saturated fat 0.039g 0.577g 2%
Phosphorus 66mg 59mg 1%
Fructose 0.68g 0.2g 1%
Potassium 316mg 286mg 1%
Magnesium 21mg 15mg 1%
Vitamin A 31µg 43µg 1%
Choline 18.7mg 13.4mg 1%
Net carbs 4.04g 13.35g N/A
Sugar 1.7g 0.5g N/A
Trans fat 0g 0.105g N/A
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

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

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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
59%
Broccoli
9%
Mashed potato
Minerals Daily Need Coverage Score
19%
Broccoli
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.2g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.4)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 273mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.538g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
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)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.