Broccoli vs. Russet potato — In-Depth Nutrition Comparison
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What are the main differences between Broccoli and Russet potato?
- Broccoli is richer in Vitamin C, Vitamin K, Folate, and Vitamin B2, yet Russet potato is richer in Vitamin B6, Potassium, and Copper.
- Broccoli's daily need coverage for Vitamin C is 90% higher.
- Broccoli has 51 times more Vitamin K than Russet potato. Broccoli has 101.6µg of Vitamin K, while Russet potato has 2µg.
We used Broccoli, raw and Potatoes, Russet, flesh and skin, baked types in this comparison.
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 CalciumCalcium | +161.1% |
| Contains more ZincZinc | +17.1% |
| Contains more SeleniumSelenium | +400% |
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more PotassiumPotassium | +74.1% |
| Contains more IronIron | +46.6% |
| Contains more CopperCopper | +118.4% |
| Contains less SodiumSodium | -57.6% |
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 | +974.7% |
| Contains more Vitamin AVitamin A | +6130% |
| Contains more Vitamin EVitamin E | +1014.3% |
| Contains more Vitamin B2Vitamin B2 | +143.8% |
| Contains more Vitamin B5Vitamin B5 | +50.8% |
| Contains more Vitamin KVitamin K | +4980% |
| Contains more FolateFolate | +142.3% |
| Contains more CholineCholine | +24.7% |
| Contains more Vitamin B3Vitamin B3 | +111% |
| Contains more Vitamin B6Vitamin B6 | +102.3% |
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:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more FatsFats | +184.6% |
| Contains more WaterWater | +19.9% |
| Contains more CarbsCarbs | +222.9% |
| Contains more OtherOther | +55.2% |
~equal in
Protein
~2.63g
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
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated Fat | +266.7% |
| Contains less Sat. FatSaturated Fat | -17.9% |
| Contains more Poly. FatPolyunsaturated fat | +42.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +32.4% |
| Contains more FructoseFructose | +112.5% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +290% |
~equal in
Galactose
~0g
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 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 |
| Calories | 34kcal | 97kcal |
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| Protein | 2.82g | 2.63g |
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| Fats | 0.37g | 0.13g |
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| Vitamin C | 89.2mg | 8.3mg |
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| Net carbs | 4.04g | 19.14g |
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| Carbs | 6.64g | 21.44g |
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| Magnesium | 21mg | 30mg |
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| Calcium | 47mg | 18mg |
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| Potassium | 316mg | 550mg |
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| Iron | 0.73mg | 1.07mg |
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| Sugar | 1.7g | 1.08g |
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| Fiber | 2.6g | 2.3g |
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| Copper | 0.049mg | 0.107mg |
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| Zinc | 0.41mg | 0.35mg |
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| Starch | 0g | 17.45g |
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| Phosphorus | 66mg | 71mg |
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| Sodium | 33mg | 14mg |
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| Vitamin A | 623IU | 10IU |
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| Vitamin A | 31µg | 1µg |
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| Vitamin E | 0.78mg | 0.07mg |
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| Manganese | 0.21mg | 0.228mg |
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| Selenium | 2.5µg | 0.5µg |
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| Vitamin B1 | 0.071mg | 0.067mg |
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| Vitamin B2 | 0.117mg | 0.048mg |
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| Vitamin B3 | 0.639mg | 1.348mg |
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| Vitamin B5 | 0.573mg | 0.38mg |
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| Vitamin B6 | 0.175mg | 0.354mg |
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| Vitamin K | 101.6µg | 2µg |
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| Folate | 63µg | 26µg |
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| Choline | 18.7mg | 15mg |
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| Saturated Fat | 0.039g | 0.032g |
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| Monounsaturated Fat | 0.011g | 0.003g |
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| Polyunsaturated fat | 0.038g | 0.054g |
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| Tryptophan | 0.033mg | 0.027mg |
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| Threonine | 0.088mg | 0.086mg |
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| Isoleucine | 0.079mg | 0.085mg |
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| Leucine | 0.129mg | 0.125mg |
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| Lysine | 0.135mg | 0.137mg |
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| Methionine | 0.038mg | 0.041mg |
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| Phenylalanine | 0.117mg | 0.104mg |
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| Valine | 0.125mg | 0.131mg |
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| Histidine | 0.059mg | 0.044mg |
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| Fructose | 0.68g | 0.32g |
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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
61%
17%
Minerals Daily Need Coverage Score
19%
23%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Russet potato is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Broccoli is lower in glycemic index (difference - 50)
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.