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Broccoli vs. Potato — In-Depth Nutrition Comparison

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Important differences between broccoli and potatoes

  • Broccoli has more vitamin K, vitamin C, vitamin A, folate, vitamin B2, vitamin B5, and vitamin E; however, potatoes are richer in vitamin B6 and copper.
  • Broccoli's daily need coverage for vitamin K is 83% more.
  • Broccoli contains 312 times more vitamin A than potatoes. Broccoli contains 623IU of vitamin A, while potatoes contain 2IU.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of broccoli is 32.

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" 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +291.7%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +15.8%
Contains more SeleniumSelenium +525%
Contains more PotassiumPotassium +34.5%
Contains more IronIron +11%
Contains more CopperCopper +124.5%
Contains less SodiumSodium -81.8%
~equal in Magnesium ~23mg
~equal in Manganese ~0.2mg

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%
Potato
3
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin CVitamin C +352.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7700%
Contains more Vitamin B2Vitamin B2 +265.6%
Contains more Vitamin B5Vitamin B5 +94.2%
Contains more Vitamin KVitamin K +4980%
Contains more FolateFolate +320%
Contains more CholineCholine +54.5%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B3Vitamin B3 +66%
Contains more Vitamin B6Vitamin B6 +70.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Potato DV% diff.
Vitamin K 101.6µg 2µg 83%
Vitamin C 89.2mg 19.7mg 77%
Folate 63µg 15µg 12%
Vitamin B6 0.175mg 0.298mg 9%
Vitamin B2 0.117mg 0.032mg 7%
Copper 0.049mg 0.11mg 7%
Vitamin B5 0.573mg 0.295mg 6%
Starch 0g 15.29g 6%
Vitamin E 0.78mg 0.01mg 5%
Selenium 2.5µg 0.4µg 4%
Calcium 47mg 12mg 4%
Carbs 6.64g 17.49g 4%
Potassium 316mg 425mg 3%
Vitamin B3 0.639mg 1.061mg 3%
Vitamin A 31µg 0µg 3%
Fiber 2.6g 2.1g 2%
Protein 2.82g 2.05g 2%
Calories 34kcal 77kcal 2%
Choline 18.7mg 12.1mg 1%
Vitamin B1 0.071mg 0.081mg 1%
Fructose 0.68g 0.26g 1%
Sodium 33mg 6mg 1%
Phosphorus 66mg 57mg 1%
Zinc 0.41mg 0.3mg 1%
Iron 0.73mg 0.81mg 1%
Fats 0.37g 0.09g 0%
Net carbs 4.04g 15.39g N/A
Magnesium 21mg 23mg 0%
Sugar 1.7g 0.82g N/A
Manganese 0.21mg 0.2mg 0%
Saturated fat 0.039g 0.025g 0%
Monounsaturated fat 0.011g 0.002g 0%
Polyunsaturated fat 0.038g 0.042g 0%
Tryptophan 0.033mg 0.021mg 0%
Threonine 0.088mg 0.067mg 0%
Isoleucine 0.079mg 0.066mg 0%
Leucine 0.129mg 0.098mg 0%
Lysine 0.135mg 0.107mg 0%
Methionine 0.038mg 0.032mg 0%
Phenylalanine 0.117mg 0.081mg 0%
Valine 0.125mg 0.103mg 0%
Histidine 0.059mg 0.035mg 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
2
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 ProteinProtein +37.6%
Contains more FatsFats +311.1%
Contains more WaterWater +12.7%
Contains more CarbsCarbs +163.4%
Contains more OtherOther +28.7%

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
2
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +450%
Contains less Sat. FatSaturated fat -35.9%
Contains more Poly. FatPolyunsaturated fat +10.5%

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
2
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 GlucoseGlucose +58.1%
Contains more FructoseFructose +161.5%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +70%
~equal in Galactose ~0g

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.