Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Broccoli vs. Potato salad — In-Depth Nutrition Comparison

Compare

The main differences between broccoli and potato salad

  • Broccoli has more vitamin C, folate, vitamin A, and fiber; however, potato salad has more copper.
  • Daily need coverage for vitamin C for broccoli is 88% higher.
  • Potato salad has 9 times less folate than broccoli. Broccoli has 63µg of folate, while potato salad has 7µg.
  • Broccoli is lower in sodium.
  • Potato salad has a higher glycemic index than broccoli.

Food types used in this article are Broccoli, raw and Potato salad, home-prepared.

Infographic

Broccoli vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +147.4%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +12.3%
Contains more ZincZinc +32.3%
Contains more PhosphorusPhosphorus +26.9%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +107.9%
Contains more CopperCopper +140.8%
Contains more SeleniumSelenium +64%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +792%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin B6Vitamin B6 +24.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +39.3%
~equal in Vitamin A ~32µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.077mg
~equal in Vitamin B5 ~0.534mg
~equal in Vitamin B12 ~0µg

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +17.5%
Contains more FatsFats +2116.2%
Contains more CarbsCarbs +68.2%
Contains more OtherOther +124.1%
~equal in Protein ~2.68g

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +22445.5%
Contains more Poly. FatPolyunsaturated fat +9734.2%

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 salad
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Broccoli Potato salad DV% diff.
Vitamin C 89.2mg 10mg 88%
Vitamin K 101.6µg 85%
Polyunsaturated fat 0.038g 3.737g 25%
Cholesterol 0mg 68mg 23%
Sodium 33mg 529mg 22%
Folate 63µg 7µg 14%
Fats 0.37g 8.2g 12%
Copper 0.049mg 0.118mg 8%
Monounsaturated fat 0.011g 2.48g 6%
Saturated fat 0.039g 1.429g 6%
Calories 34kcal 143kcal 5%
Manganese 0.21mg 0.101mg 5%
Vitamin E 0.78mg 5%
Fiber 2.6g 1.3g 5%
Vitamin B2 0.117mg 0.06mg 4%
Calcium 47mg 19mg 3%
Selenium 2.5µg 4.1µg 3%
Vitamin B6 0.175mg 0.141mg 3%
Choline 18.7mg 3%
Phosphorus 66mg 52mg 2%
Vitamin B3 0.639mg 0.89mg 2%
Potassium 316mg 254mg 2%
Carbs 6.64g 11.17g 2%
Vitamin B1 0.071mg 0.077mg 1%
Vitamin B5 0.573mg 0.534mg 1%
Iron 0.73mg 0.65mg 1%
Magnesium 21mg 15mg 1%
Fructose 0.68g 1%
Zinc 0.41mg 0.31mg 1%
Protein 2.82g 2.68g 0%
Net carbs 4.04g 9.87g N/A
Sugar 1.7g N/A
Vitamin A 31µg 32µg 0%
Tryptophan 0.033mg 0.042mg 0%
Threonine 0.088mg 0.116mg 0%
Isoleucine 0.079mg 0.141mg 0%
Leucine 0.129mg 0.202mg 0%
Lysine 0.135mg 0.171mg 0%
Methionine 0.038mg 0.066mg 0%
Phenylalanine 0.117mg 0.135mg 0%
Valine 0.125mg 0.172mg 0%
Histidine 0.059mg 0.062mg 0%

Which food is preferable for your diet?

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

People also compare

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
59%
Broccoli
13%
Potato salad
Minerals Daily Need Coverage Score
19%
Broccoli
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 1.7g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 496mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 1.39g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.