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Broccoli vs. Red potato — In-Depth Nutrition Comparison

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How are broccoli and red potato different?

  • Broccoli is richer in vitamin C, vitamin K, vitamin A, folate, and vitamin B2, while red potato is higher in copper, potassium, and vitamin B3.
  • Broccoli covers your daily need for vitamin C, 85% more than red potato.
  • Broccoli contains 62 times more vitamin A than red potato. Broccoli contains 623IU of vitamin A, while red potato contains 10IU.
  • Red potato has a higher glycemic index (89) than broccoli (32).

Broccoli, raw and Potatoes, red, flesh, and skin, baked types were used in this article.

Infographic

Broccoli vs Red 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more CalciumCalcium +422.2%
Contains more ManganeseManganese +21.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +72.5%
Contains more CopperCopper +255.1%
Contains less SodiumSodium -63.6%
~equal in Iron ~0.7mg
~equal in Zinc ~0.4mg
~equal in Phosphorus ~72mg

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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin CVitamin C +607.9%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin EVitamin E +875%
Contains more Vitamin B2Vitamin B2 +134%
Contains more Vitamin B5Vitamin B5 +68%
Contains more Vitamin KVitamin K +3528.6%
Contains more FolateFolate +133.3%
Contains more Vitamin B3Vitamin B3 +149.6%
Contains more Vitamin B6Vitamin B6 +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.072mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18.9mg

All nutrients comparison - raw data values

Nutrient Broccoli Red potato DV% diff.
Vitamin C 89.2mg 12.6mg 85%
Vitamin K 101.6µg 2.8µg 82%
Copper 0.049mg 0.174mg 14%
Folate 63µg 27µg 9%
Potassium 316mg 545mg 7%
Vitamin B3 0.639mg 1.595mg 6%
Starch 0g 15.15g 6%
Vitamin B5 0.573mg 0.341mg 5%
Vitamin B2 0.117mg 0.05mg 5%
Selenium 2.5µg 5%
Vitamin E 0.78mg 0.08mg 5%
Carbs 6.64g 19.59g 4%
Calcium 47mg 9mg 4%
Vitamin A 31µg 1µg 3%
Vitamin B6 0.175mg 0.212mg 3%
Calories 34kcal 89kcal 3%
Fiber 2.6g 1.8g 3%
Manganese 0.21mg 0.173mg 2%
Magnesium 21mg 28mg 2%
Sodium 33mg 12mg 1%
Phosphorus 66mg 72mg 1%
Protein 2.82g 2.3g 1%
Fats 0.37g 0.15g 0%
Net carbs 4.04g 17.79g N/A
Iron 0.73mg 0.7mg 0%
Sugar 1.7g 1.43g N/A
Zinc 0.41mg 0.4mg 0%
Vitamin B1 0.071mg 0.072mg 0%
Choline 18.7mg 18.9mg 0%
Saturated fat 0.039g 0.026g 0%
Monounsaturated fat 0.011g 0.002g 0%
Polyunsaturated fat 0.038g 0.043g 0%
Tryptophan 0.033mg 0.023mg 0%
Threonine 0.088mg 0.075mg 0%
Isoleucine 0.079mg 0.074mg 0%
Leucine 0.129mg 0.109mg 0%
Lysine 0.135mg 0.12mg 0%
Methionine 0.038mg 0.035mg 0%
Phenylalanine 0.117mg 0.091mg 0%
Valine 0.125mg 0.115mg 0%
Histidine 0.059mg 0.039mg 0%
Fructose 0.68g 0.44g 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
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more ProteinProtein +22.6%
Contains more FatsFats +146.7%
Contains more WaterWater +16.5%
Contains more CarbsCarbs +195%
Contains more OtherOther +48.3%

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +450%
Contains less Sat. FatSaturated fat -33.3%
Contains more Poly. FatPolyunsaturated fat +13.2%

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
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +54.5%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +350%
Contains more GlucoseGlucose +12.2%
~equal in Galactose ~0g

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.