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  6. Broccoli vs. Potato

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
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.
Broccoli
Broccoli
5
:
5
Potato
Potato
Contains more Calcium +291.7%
Contains more Phosphorus +15.8%
Contains more Zinc +36.7%
Contains more Selenium +525%
Contains more Iron +11%
Contains more Potassium +34.5%
Contains less Sodium -81.8%
Contains more Copper +124.5%
Equal in Magnesium - 23
Equal in Manganese - 0.2
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +291.7%
Contains more Phosphorus +15.8%
Contains more Zinc +36.7%
Contains more Selenium +525%
Contains more Iron +11%
Contains more Potassium +34.5%
Contains less Sodium -81.8%
Contains more Copper +124.5%
Equal in Magnesium - 23
Equal in Manganese - 0.2

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.
Broccoli
Broccoli
7
:
3
Potato
Potato
Contains more Vitamin A +31050%
Contains more Vitamin E +7700%
Contains more Vitamin C +352.8%
Contains more Vitamin B2 +265.6%
Contains more Vitamin B5 +94.2%
Contains more Folate +320%
Contains more Vitamin K +4980%
Contains more Vitamin B1 +14.1%
Contains more Vitamin B3 +66%
Contains more Vitamin B6 +70.3%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +31050%
Contains more Vitamin E +7700%
Contains more Vitamin C +352.8%
Contains more Vitamin B2 +265.6%
Contains more Vitamin B5 +94.2%
Contains more Folate +320%
Contains more Vitamin K +4980%
Contains more Vitamin B1 +14.1%
Contains more Vitamin B3 +66%
Contains more Vitamin B6 +70.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
3
:
2
Potato
Potato
Contains more Protein +37.6%
Contains more Fats +311.1%
Contains more Water +12.7%
Contains more Carbs +163.4%
Contains more Other +28.7%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +37.6%
Contains more Fats +311.1%
Contains more Water +12.7%
Contains more Carbs +163.4%
Contains more Other +28.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Potato
Potato
Contains more Monounsaturated Fat +450%
Contains less Saturated Fat -35.9%
Contains more Polyunsaturated fat +10.5%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +450%
Contains less Saturated Fat -35.9%
Contains more Polyunsaturated fat +10.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
4
:
2
Potato
Potato
Contains more Glucose +58.1%
Contains more Fructose +161.5%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +70%
Broccoli
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
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +58.1%
Contains more Fructose +161.5%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +70%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Potato
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Broccoli Potato Opinion
Net carbs 4.04g 15.39g Potato
Protein 2.82g 2.05g Broccoli
Fats 0.37g 0.09g Broccoli
Carbs 6.64g 17.49g Potato
Calories 34kcal 77kcal Potato
Starch 0g 15.29g Potato
Fructose 0.68g 0.26g Broccoli
Sugar 1.7g 0.82g Potato
Fiber 2.6g 2.1g Broccoli
Calcium 47mg 12mg Broccoli
Iron 0.73mg 0.81mg Potato
Magnesium 21mg 23mg Potato
Phosphorus 66mg 57mg Broccoli
Potassium 316mg 425mg Potato
Sodium 33mg 6mg Potato
Zinc 0.41mg 0.3mg Broccoli
Copper 0.049mg 0.11mg Potato
Manganese 0.21mg 0.2mg Broccoli
Selenium 2.5µg 0.4µg Broccoli
Vitamin A 623IU 2IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 0.01mg Broccoli
Vitamin C 89.2mg 19.7mg Broccoli
Vitamin B1 0.071mg 0.081mg Potato
Vitamin B2 0.117mg 0.032mg Broccoli
Vitamin B3 0.639mg 1.061mg Potato
Vitamin B5 0.573mg 0.295mg Broccoli
Vitamin B6 0.175mg 0.298mg Potato
Folate 63µg 15µg Broccoli
Vitamin K 101.6µg 2µg Broccoli
Tryptophan 0.033mg 0.021mg Broccoli
Threonine 0.088mg 0.067mg Broccoli
Isoleucine 0.079mg 0.066mg Broccoli
Leucine 0.129mg 0.098mg Broccoli
Lysine 0.135mg 0.107mg Broccoli
Methionine 0.038mg 0.032mg Broccoli
Phenylalanine 0.117mg 0.081mg Broccoli
Valine 0.125mg 0.103mg Broccoli
Histidine 0.059mg 0.035mg Broccoli
Saturated Fat 0.039g 0.025g Potato
Monounsaturated Fat 0.011g 0.002g Broccoli
Polyunsaturated fat 0.038g 0.042g Potato

Which food is preferable for your diet?

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

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
65%
Broccoli
18%
Potato
Minerals Daily Need Coverage Score
19%
Broccoli
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (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 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.

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/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.