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  6. Broccoli vs. Potato bread

Broccoli vs. Potato bread — In-Depth Nutrition Comparison

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Differences between broccoli and potato bread

  • Broccoli is higher in vitamin C and vitamin K; however, potato bread is richer in phosphorus, iron, folate, fiber, calcium, selenium, and potassium.
  • Broccoli's daily need coverage for vitamin C is 99% higher.
  • Broccoli has 15 times more vitamin K than potato bread. While broccoli has 101.6µg of vitamin K, potato bread has only 6.8µg.
  • Broccoli has less sodium.
  • Broccoli has a lower glycemic index (32) than potato bread (61).

The food types used in this comparison are Broccoli, raw and Bread, potato.

Infographic

Broccoli vs Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains less SodiumSodium -91.2%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +127.2%
Contains more IronIron +208.2%
Contains more CopperCopper +91.8%
Contains more ZincZinc +251.2%
Contains more PhosphorusPhosphorus +459.1%
Contains more ManganeseManganese +20.5%
Contains more SeleniumSelenium +280%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +29.2%
Contains more Vitamin EVitamin E +66%
Contains more Vitamin KVitamin K +1394.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +164.8%
Contains more Vitamin B3Vitamin B3 +95.6%
Contains more Vitamin B5Vitamin B5 +42.6%
Contains more Vitamin B6Vitamin B6 +32.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
~equal in Vitamin B2 ~0.106mg
~equal in Choline ~18.4mg

All nutrients comparison - raw data values

Nutrient Broccoli Potato bread DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 6.8µg 79%
Phosphorus 66mg 369mg 43%
Protein 2.82g 12.5g 19%
Iron 0.73mg 2.25mg 19%
Folate 63µg 126µg 16%
Sodium 33mg 375mg 15%
Fiber 2.6g 6.3g 15%
Calcium 47mg 188mg 14%
Carbs 6.64g 47.07g 13%
Selenium 2.5µg 9.5µg 13%
Calories 34kcal 266kcal 12%
Potassium 316mg 718mg 12%
Vitamin B1 0.071mg 0.188mg 10%
Zinc 0.41mg 1.44mg 9%
Vitamin B12 0µg 0.15µg 6%
Copper 0.049mg 0.094mg 5%
Vitamin B5 0.573mg 0.817mg 5%
Vitamin B3 0.639mg 1.25mg 4%
Vitamin B6 0.175mg 0.232mg 4%
Fats 0.37g 3.13g 4%
Magnesium 21mg 28mg 2%
Vitamin E 0.78mg 0.47mg 2%
Manganese 0.21mg 0.253mg 2%
Vitamin A 31µg 24µg 1%
Fructose 0.68g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin B2 0.117mg 0.106mg 1%
Net carbs 4.04g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.7g 9.38g N/A
Choline 18.7mg 18.4mg 0%
Saturated fat 0.039g 0g 0%
Monounsaturated fat 0.011g 0g 0%
Polyunsaturated fat 0.038g 0g 0%
Tryptophan 0.033mg 0.081mg 0%
Threonine 0.088mg 0.224mg 0%
Isoleucine 0.079mg 0.268mg 0%
Leucine 0.129mg 0.44mg 0%
Lysine 0.135mg 0.311mg 0%
Methionine 0.038mg 0.112mg 0%
Phenylalanine 0.117mg 0.285mg 0%
Valine 0.125mg 0.305mg 0%
Histidine 0.059mg 0.143mg 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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more WaterWater +166.2%
Contains more ProteinProtein +343.3%
Contains more FatsFats +745.9%
Contains more CarbsCarbs +608.9%
Contains more OtherOther +331%

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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 bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.