Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Chinese broccoli vs Potato - In-Depth Nutrition Comparison

Compare

Differences between Chinese broccoli and Potato

  • Chinese broccoli has more Vitamin K, Folate, Vitamin C, Calcium, and Vitamin B2, while Potato has more Vitamin B6, Vitamin A, and Copper.
  • Chinese broccoli's daily need coverage for Vitamin K is 69% higher.
  • Potato contains 8 times less Calcium than Chinese broccoli. Chinese broccoli contains 100mg of Calcium, while Potato contains 12mg.

The food types used in this comparison are Broccoli, chinese, cooked and Potatoes, flesh and skin, raw.

Infographic

Chinese broccoli vs Potato infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +733.3%
Contains more Zinc +30%
Contains more Iron +44.6%
Contains more Potassium +62.8%
Contains more Magnesium +27.8%
Contains more Copper +80.3%
Contains more Phosphorus +39%
Contains less Sodium -14.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Calcium +733.3%
Contains more Zinc +30%
Contains more Iron +44.6%
Contains more Potassium +62.8%
Contains more Magnesium +27.8%
Contains more Copper +80.3%
Contains more Phosphorus +39%
Contains less Sodium -14.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Potato
Contains more Vitamin C +43.1%
Contains more Vitamin A +81800%
Contains more Vitamin E +4700%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +356.3%
Contains more Vitamin K +4140%
Contains more Folate +560%
Contains more Vitamin B3 +142.8%
Contains more Vitamin B5 +85.5%
Contains more Vitamin B6 +325.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin C +43.1%
Contains more Vitamin A +81800%
Contains more Vitamin E +4700%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +356.3%
Contains more Vitamin K +4140%
Contains more Folate +560%
Contains more Vitamin B3 +142.8%
Contains more Vitamin B5 +85.5%
Contains more Vitamin B6 +325.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Chinese broccoli
18
Potato
Mineral Summary Score
17
Chinese broccoli
20
Potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Chinese broccoli
12%
Potato
Carbohydrates
4%
Chinese broccoli
17%
Potato
Fats
3%
Chinese broccoli
0%
Potato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese broccoli Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.085g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 54)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food is richer in vitamins?
Chinese broccoli
Chinese 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.

All nutrients comparison - raw data values

Nutrient Chinese broccoli Potato Opinion
Calories 22 77 Potato
Protein 1.14 2.05 Potato
Fats 0.72 0.09 Chinese broccoli
Vitamin C 28.2 19.7 Chinese broccoli
Net carbs 1.309999942779541 15.390000343322754 Potato
Carbs 3.81 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 0.81 Potato
Calcium 100 12 Chinese broccoli
Potassium 261 425 Potato
Magnesium 18 23 Potato
Sugar 0.84 0.82 Potato
Fiber 2.5 2.1 Chinese broccoli
Copper 0.061 0.11 Potato
Zinc 0.39 0.3 Chinese broccoli
Starch 15.29 Potato
Phosphorus 41 57 Potato
Sodium 7 6 Potato
Vitamin A 1638 2 Chinese broccoli
Vitamin E 0.48 0.01 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.095 0.081 Chinese broccoli
Vitamin B2 0.146 0.032 Chinese broccoli
Vitamin B3 0.437 1.061 Potato
Vitamin B5 0.159 0.295 Potato
Vitamin B6 0.07 0.298 Potato
Vitamin B12 0 0
Vitamin K 84.8 2 Chinese broccoli
Folate 99 15 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.11 0.025 Potato
Monounsaturated Fat 0.05 0.002 Chinese broccoli
Polyunsaturated fat 0.33 0.042 Chinese broccoli
Tryptophan 0.021 Potato
Threonine 0.067 Potato
Isoleucine 0.066 Potato
Leucine 0.098 Potato
Lysine 0.107 Potato
Methionine 0.032 Potato
Phenylalanine 0.081 Potato
Valine 0.103 Potato
Histidine 0.035 Potato
Fructose 0.26 Potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.