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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, Folate, and Vitamin B2, while Red potato is higher in Copper, Potassium, and Vitamin B3.
  • Broccoli covers your daily need of Vitamin C 85% more than Red potato.
  • Broccoli contains 36 times more Vitamin K than Red potato. Broccoli contains 101.6µg of Vitamin K, while Red potato contains 2.8µg.

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

Infographic

Broccoli vs Red potato 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.
Contains more Calcium +422.2%
Contains more Manganese +21.4%
Contains more Magnesium +33.3%
Contains more Potassium +72.5%
Contains less Sodium -63.6%
Contains more Copper +255.1%
Equal in Iron - 0.7
Equal in Phosphorus - 72
Equal in Zinc - 0.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +422.2%
Contains more Manganese +21.4%
Contains more Magnesium +33.3%
Contains more Potassium +72.5%
Contains less Sodium -63.6%
Contains more Copper +255.1%
Equal in Iron - 0.7
Equal in Phosphorus - 72
Equal in Zinc - 0.4

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 A +6130%
Contains more Vitamin E +875%
Contains more Vitamin C +607.9%
Contains more Vitamin B2 +134%
Contains more Vitamin B5 +68%
Contains more Folate +133.3%
Contains more Vitamin K +3528.6%
Contains more Vitamin B3 +149.6%
Contains more Vitamin B6 +21.1%
Equal in Vitamin B1 - 0.072
Equal in Choline - 18.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 11% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 11% 7%
Contains more Vitamin A +6130%
Contains more Vitamin E +875%
Contains more Vitamin C +607.9%
Contains more Vitamin B2 +134%
Contains more Vitamin B5 +68%
Contains more Folate +133.3%
Contains more Vitamin K +3528.6%
Contains more Vitamin B3 +149.6%
Contains more Vitamin B6 +21.1%
Equal in Vitamin B1 - 0.072
Equal in Choline - 18.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.6%
Contains more Fats +146.7%
Contains more Water +16.5%
Contains more Carbs +195%
Contains more Other +48.3%
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 Protein +22.6%
Contains more Fats +146.7%
Contains more Water +16.5%
Contains more Carbs +195%
Contains more Other +48.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +450%
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +13.2%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +450%
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +13.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Fructose +54.5%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +350%
Contains more Glucose +12.2%
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 Fructose +54.5%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +350%
Contains more Glucose +12.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Red potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Red potato Opinion
Net carbs 4.04g 17.79g Red potato
Protein 2.82g 2.3g Broccoli
Fats 0.37g 0.15g Broccoli
Carbs 6.64g 19.59g Red potato
Calories 34kcal 89kcal Red potato
Starch 0g 15.15g Red potato
Fructose 0.68g 0.44g Broccoli
Sugar 1.7g 1.43g Red potato
Fiber 2.6g 1.8g Broccoli
Calcium 47mg 9mg Broccoli
Iron 0.73mg 0.7mg Broccoli
Magnesium 21mg 28mg Red potato
Phosphorus 66mg 72mg Red potato
Potassium 316mg 545mg Red potato
Sodium 33mg 12mg Red potato
Zinc 0.41mg 0.4mg Broccoli
Copper 0.049mg 0.174mg Red potato
Manganese 0.21mg 0.173mg Broccoli
Selenium 2.5µg Broccoli
Vitamin A 623IU 10IU Broccoli
Vitamin A RAE 31µg 1µg Broccoli
Vitamin E 0.78mg 0.08mg Broccoli
Vitamin C 89.2mg 12.6mg Broccoli
Vitamin B1 0.071mg 0.072mg Red potato
Vitamin B2 0.117mg 0.05mg Broccoli
Vitamin B3 0.639mg 1.595mg Red potato
Vitamin B5 0.573mg 0.341mg Broccoli
Vitamin B6 0.175mg 0.212mg Red potato
Folate 63µg 27µg Broccoli
Choline 18.7mg 18.9mg Red potato
Vitamin K 101.6µg 2.8µg Broccoli
Tryptophan 0.033mg 0.023mg Broccoli
Threonine 0.088mg 0.075mg Broccoli
Isoleucine 0.079mg 0.074mg Broccoli
Leucine 0.129mg 0.109mg Broccoli
Lysine 0.135mg 0.12mg Broccoli
Methionine 0.038mg 0.035mg Broccoli
Phenylalanine 0.117mg 0.091mg Broccoli
Valine 0.125mg 0.115mg Broccoli
Histidine 0.059mg 0.039mg Broccoli
Saturated Fat 0.039g 0.026g Red potato
Monounsaturated Fat 0.011g 0.002g Broccoli
Polyunsaturated fat 0.038g 0.043g Red potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Red potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
61%
Broccoli
16%
Red potato
Minerals Daily Need Coverage Score
19%
Broccoli
22%
Red potato

Comparison summary

Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 57)
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.
Which food is richer in vitamins?
?
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.

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.