Broccoli vs. Potato salad — In-Depth Nutrition Comparison
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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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
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
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
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.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
19%
24%
Comparison summary
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 1.7g)
Which food is cheaper?
Potato salad is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Broccoli is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 496mg)
Which food is lower in Saturated fat?
Broccoli is lower in Saturated fat (difference - 1.39g)
Which food is lower in glycemic index?
Broccoli is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins