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Broccoli vs Potato - In-Depth Nutrition Comparison

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Important differences between Broccoli and Potato

  • Broccoli has more Vitamin K, Vitamin C, Folate, Vitamin B2, Vitamin B5 and Vitamin E , however Potato is richer in Vitamin B6 and Copper.
  • Broccoli's daily need coverage for Vitamin K is 83% more.
  • Broccoli contains 78 times more Vitamin E than Potato. Broccoli contains 0.78mg of Vitamin E , while Potato contains 0.01mg.

The food varieties used in the comparison are Broccoli, raw and Potatoes, flesh and skin, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Potato
Contains more Calcium +291.7%
Contains more Zinc +36.7%
Contains more Phosphorus +15.8%
Contains more Iron +11%
Contains more Potassium +34.5%
Contains more Copper +124.5%
Contains less Sodium -81.8%
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Calcium +291.7%
Contains more Zinc +36.7%
Contains more Phosphorus +15.8%
Contains more Iron +11%
Contains more Potassium +34.5%
Contains more Copper +124.5%
Contains less Sodium -81.8%
Equal in Magnesium - 23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Potato
Contains more Vitamin C +352.8%
Contains more Vitamin A +31050%
Contains more Vitamin E +7700%
Contains more Vitamin B2 +265.6%
Contains more Vitamin B5 +94.2%
Contains more Vitamin K +4980%
Contains more Folate +320%
Contains more Vitamin B1 +14.1%
Contains more Vitamin B3 +66%
Contains more Vitamin B6 +70.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin C +352.8%
Contains more Vitamin A +31050%
Contains more Vitamin E +7700%
Contains more Vitamin B2 +265.6%
Contains more Vitamin B5 +94.2%
Contains more Vitamin K +4980%
Contains more Folate +320%
Contains more Vitamin B1 +14.1%
Contains more Vitamin B3 +66%
Contains more Vitamin B6 +70.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
65
Broccoli
18
Potato
Mineral Summary Score
18
Broccoli
20
Potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Broccoli
12%
Potato
Carbohydrates
7%
Broccoli
17%
Potato
Fats
2%
Broccoli
0%
Potato

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Potato
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Broccoli Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 0.88g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.014g)
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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Broccoli Potato Opinion
Calories 34 77 Potato
Protein 2.82 2.05 Broccoli
Fats 0.37 0.09 Broccoli
Vitamin C 89.2 19.7 Broccoli
Carbs 6.64 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 0.81 Potato
Calcium 47 12 Broccoli
Potassium 316 425 Potato
Magnesium 21 23 Potato
Sugars 1.7 0.82 Potato
Fiber 2.6 2.1 Broccoli
Copper 0.049 0.11 Potato
Zinc 0.41 0.3 Broccoli
Starch 0 15.29 Potato
Phosphorus 66 57 Broccoli
Sodium 33 6 Potato
Vitamin A 623 2 Broccoli
Vitamin E 0.78 0.01 Broccoli
Vitamin D 0 0
Vitamin B1 0.071 0.081 Potato
Vitamin B2 0.117 0.032 Broccoli
Vitamin B3 0.639 1.061 Potato
Vitamin B5 0.573 0.295 Broccoli
Vitamin B6 0.175 0.298 Potato
Vitamin B12 0 0
Vitamin K 101.6 2 Broccoli
Folate 63 15 Broccoli
Trans Fat 0 0
Saturated Fat 0.039 0.025 Potato
Monounsaturated Fat 0.011 0.002 Broccoli
Polyunsaturated fat 0.038 0.042 Potato
Tryptophan 0.033 0.021 Broccoli
Threonine 0.088 0.067 Broccoli
Isoleucine 0.079 0.066 Broccoli
Leucine 0.129 0.098 Broccoli
Lysine 0.135 0.107 Broccoli
Methionine 0.038 0.032 Broccoli
Phenylalanine 0.117 0.081 Broccoli
Valine 0.125 0.103 Broccoli
Histidine 0.059 0.035 Broccoli
Fructose 0.68 0.26 Broccoli

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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/170026/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.