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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+291.7%
Contains
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Phosphorus
+15.8%
Contains
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Zinc
+36.7%
Contains
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Iron
+11%
Contains
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Potassium
+34.5%
Contains
less
Sodium
-81.8%
Contains
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Copper
+124.5%
Equal in Magnesium - 23
Contains
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Calcium
+291.7%
Contains
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Phosphorus
+15.8%
Contains
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Zinc
+36.7%
Contains
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Iron
+11%
Contains
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Potassium
+34.5%
Contains
less
Sodium
-81.8%
Contains
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Copper
+124.5%
Equal in Magnesium - 23
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+31050%
Contains
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Vitamin E
+7700%
Contains
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Vitamin C
+352.8%
Contains
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Vitamin B2
+265.6%
Contains
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Vitamin B5
+94.2%
Contains
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Folate
+320%
Contains
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Vitamin K
+4980%
Contains
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Vitamin B1
+14.1%
Contains
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Vitamin B3
+66%
Contains
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Vitamin B6
+70.3%
Contains
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Vitamin A
+31050%
Contains
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Vitamin E
+7700%
Contains
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Vitamin C
+352.8%
Contains
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Vitamin B2
+265.6%
Contains
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Vitamin B5
+94.2%
Contains
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Folate
+320%
Contains
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Vitamin K
+4980%
Contains
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Vitamin B1
+14.1%
Contains
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Vitamin B3
+66%
Contains
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Vitamin B6
+70.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+37.6%
Contains
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Fats
+311.1%
Contains
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Water
+12.7%
Contains
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Carbs
+163.4%
Contains
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Other
+28.7%
Contains
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Protein
+37.6%
Contains
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Fats
+311.1%
Contains
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Water
+12.7%
Contains
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Carbs
+163.4%
Contains
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Other
+28.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+450%
Contains
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Saturated Fat
-35.9%
Contains
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Polyunsaturated fat
+10.5%
Contains
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Monounsaturated Fat
+450%
Contains
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Saturated Fat
-35.9%
Contains
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Polyunsaturated fat
+10.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Glucose
+58.1%
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Fructose
+161.5%
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Lactose
+∞%
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Maltose
+∞%
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Starch
+∞%
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Sucrose
+70%
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Glucose
+58.1%
Contains
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Fructose
+161.5%
Contains
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Lactose
+∞%
Contains
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Maltose
+∞%
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Starch
+∞%
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Sucrose
+70%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
| Nutrient | |
|
Opinion |
| Net carbs | 4.04g | 15.39g |
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| Protein | 2.82g | 2.05g |
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| Fats | 0.37g | 0.09g |
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| Carbs | 6.64g | 17.49g |
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| Calories | 34kcal | 77kcal |
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| Starch | 0g | 15.29g |
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| Fructose | 0.68g | 0.26g |
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| Sugar | 1.7g | 0.82g |
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| Fiber | 2.6g | 2.1g |
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| Calcium | 47mg | 12mg |
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| Iron | 0.73mg | 0.81mg |
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| Magnesium | 21mg | 23mg |
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| Phosphorus | 66mg | 57mg |
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| Potassium | 316mg | 425mg |
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| Sodium | 33mg | 6mg |
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| Zinc | 0.41mg | 0.3mg |
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| Copper | 0.049mg | 0.11mg |
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| Vitamin A | 623IU | 2IU |
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| Vitamin A RAE | 31µg | 0µg |
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| Vitamin E | 0.78mg | 0.01mg |
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| Vitamin C | 89.2mg | 19.7mg |
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| Vitamin B1 | 0.071mg | 0.081mg |
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| Vitamin B2 | 0.117mg | 0.032mg |
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| Vitamin B3 | 0.639mg | 1.061mg |
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| Vitamin B5 | 0.573mg | 0.295mg |
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| Vitamin B6 | 0.175mg | 0.298mg |
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| Folate | 63µg | 15µg |
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| Vitamin K | 101.6µg | 2µg |
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| Tryptophan | 0.033mg | 0.021mg |
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| Threonine | 0.088mg | 0.067mg |
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| Isoleucine | 0.079mg | 0.066mg |
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| Leucine | 0.129mg | 0.098mg |
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| Lysine | 0.135mg | 0.107mg |
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| Methionine | 0.038mg | 0.032mg |
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| Phenylalanine | 0.117mg | 0.081mg |
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| Valine | 0.125mg | 0.103mg |
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| Histidine | 0.059mg | 0.035mg |
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| Saturated Fat | 0.039g | 0.025g |
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| Monounsaturated Fat | 0.011g | 0.002g |
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| Polyunsaturated fat | 0.038g | 0.042g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
65%
18%
Minerals Daily Need Coverage Score
18%
20%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.014g)
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?
?
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.