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.
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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 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% |
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 CVitamin C | +829.2% |
| Contains more Vitamin AVitamin A | +6130% |
| 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 CholineCholine | +26.4% |
| Contains more Vitamin B3Vitamin B3 | +120.7% |
| Contains more Vitamin B6Vitamin B6 | +77.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 34kcal | 93kcal |
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| Protein | 2.82g | 2.5g |
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| Fats | 0.37g | 0.13g |
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| Vitamin C | 89.2mg | 9.6mg |
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| Net carbs | 4.04g | 18.95g |
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| Carbs | 6.64g | 21.15g |
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| Magnesium | 21mg | 28mg |
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| Calcium | 47mg | 15mg |
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| Potassium | 316mg | 535mg |
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| Iron | 0.73mg | 1.08mg |
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| Sugar | 1.7g | 1.18g |
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| Fiber | 2.6g | 2.2g |
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| Copper | 0.049mg | 0.118mg |
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| Zinc | 0.41mg | 0.36mg |
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| Starch | 0g | 17.27g |
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| Phosphorus | 66mg | 70mg |
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| Sodium | 33mg | 10mg |
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| Vitamin A | 623IU | 10IU |
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| Vitamin A | 31µg | 1µg |
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| Vitamin E | 0.78mg | 0.04mg |
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| Manganese | 0.21mg | 0.219mg |
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| Selenium | 2.5µg | 0.4µg |
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| Vitamin B1 | 0.071mg | 0.064mg |
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| Vitamin B2 | 0.117mg | 0.048mg |
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| Vitamin B3 | 0.639mg | 1.41mg |
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| Vitamin B5 | 0.573mg | 0.376mg |
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| Vitamin B6 | 0.175mg | 0.311mg |
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| Vitamin K | 101.6µg | 2µg |
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| Folate | 63µg | 28µg |
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| Choline | 18.7mg | 14.8mg |
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| Saturated Fat | 0.039g | 0.034g |
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| Monounsaturated Fat | 0.011g | 0.003g |
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| Polyunsaturated fat | 0.038g | 0.057g |
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| Tryptophan | 0.033mg | 0.025mg |
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| Threonine | 0.088mg | 0.081mg |
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| Isoleucine | 0.079mg | 0.08mg |
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| Leucine | 0.129mg | 0.119mg |
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| Lysine | 0.135mg | 0.13mg |
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| Methionine | 0.038mg | 0.038mg | |
| Phenylalanine | 0.117mg | 0.099mg |
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| Valine | 0.125mg | 0.125mg | |
| Histidine | 0.059mg | 0.042mg |
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| Fructose | 0.68g | 0.34g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
61%
17%
Minerals Daily Need Coverage Score
19%
22%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Potato is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Broccoli is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.