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Broccoli vs. Potato — In-Depth Nutrition Comparison

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The main differences between broccoli and potatoes

  • Broccoli has more vitamin C, vitamin K, vitamin A, folate, and vitamin B2; however, potatoes have more vitamin B6, copper, and potassium.
  • Daily need coverage for vitamin C for broccoli is 88% higher.
  • Potatoes have 62 times less vitamin A than broccoli. Broccoli has 623 IU of vitamin A, while potatoes have 10 IU.
  • Potatoes have a higher glycemic index than broccoli.

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

Infographic

Broccoli vs 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%
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CalciumCalcium +213.3%
Contains more ZincZinc +13.9%
Contains more SeleniumSelenium +525%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +69.3%
Contains more IronIron +47.9%
Contains more CopperCopper +140.8%
Contains less SodiumSodium -69.7%
~equal in Phosphorus ~70mg
~equal in Manganese ~0.219mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Potato
Potato
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Contains more Vitamin CVitamin C +829.2%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin EVitamin E +1850%
Contains more Vitamin B2Vitamin B2 +143.8%
Contains more Vitamin B5Vitamin B5 +52.4%
Contains more Vitamin KVitamin K +4980%
Contains more FolateFolate +125%
Contains more Vitamin B3Vitamin B3 +120.7%
Contains more Vitamin B6Vitamin B6 +77.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Potato DV% diff.
Vitamin C 89.2mg 9.6mg 88%
Vitamin K 101.6µg 2µg 83%
Vitamin B6 0.175mg 0.311mg 10%
Folate 63µg 28µg 9%
Copper 0.049mg 0.118mg 8%
Starch 0g 17.27g 7%
Potassium 316mg 535mg 6%
Carbs 6.64g 21.15g 5%
Vitamin E 0.78mg 0.04mg 5%
Vitamin B2 0.117mg 0.048mg 5%
Vitamin B3 0.639mg 1.41mg 5%
Iron 0.73mg 1.08mg 4%
Selenium 2.5µg 0.4µg 4%
Vitamin B5 0.573mg 0.376mg 4%
Calories 34kcal 93kcal 3%
Calcium 47mg 15mg 3%
Vitamin A 31µg 1µg 3%
Magnesium 21mg 28mg 2%
Fiber 2.6g 2.2g 2%
Protein 2.82g 2.5g 1%
Phosphorus 66mg 70mg 1%
Sodium 33mg 10mg 1%
Vitamin B1 0.071mg 0.064mg 1%
Choline 18.7mg 14.8mg 1%
Protein per 100 calories 8.3g 2.7g N/A
Calories per 10 g protein 121kcal 372kcal N/A
Weight per 100 calories 294g 108g N/A
Fats 0.37g 0.13g 0%
Net carbs 4.04g 18.95g N/A
Sugar 1.7g 1.18g N/A
Zinc 0.41mg 0.36mg 0%
Manganese 0.21mg 0.219mg 0%
Saturated fat 0.039g 0.034g 0%
Monounsaturated fat 0.011g 0.003g 0%
Polyunsaturated fat 0.038g 0.057g 0%
Tryptophan 0.033mg 0.025mg 0%
Threonine 0.088mg 0.081mg 0%
Isoleucine 0.079mg 0.08mg 0%
Leucine 0.129mg 0.119mg 0%
Lysine 0.135mg 0.13mg 0%
Methionine 0.038mg 0.038mg 0%
Phenylalanine 0.117mg 0.099mg 0%
Valine 0.125mg 0.125mg 0%
Histidine 0.059mg 0.042mg 0%
Fructose 0.68g 0.34g 0%

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
Potato
Potato
2
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 ProteinProtein +12.8%
Contains more FatsFats +184.6%
Contains more WaterWater +19.2%
Contains more CarbsCarbs +218.5%
Contains more OtherOther +52.9%

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
Potato
Potato
2
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +266.7%
Contains less Sat. FatSaturated fat -12.8%
Contains more Poly. FatPolyunsaturated fat +50%

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
Potato
Potato
2
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 GlucoseGlucose +11.4%
Contains more FructoseFructose +100%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +300%
~equal in Galactose ~0g

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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.