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Chinese broccoli vs Potato - In-Depth Nutrition Comparison

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Differences between Chinese broccoli and Potato

  • Chinese broccoli has more Vitamin K, Folate, Vitamin C, Vitamin A RAE, Calcium, and Vitamin B2, while Potato has more Vitamin B6, and Copper.
  • Chinese broccoli's daily need coverage for Vitamin K is 69% higher.
  • Potato contains 10000000 times less Vitamin A RAE than Chinese broccoli. Chinese broccoli contains 82µg of Vitamin A RAE, while Potato contains 0µg.

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

Infographic

Chinese broccoli vs 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" 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 Magnesium +27.8%
Contains more Phosphorus +39%
Contains more Potassium +62.8%
Contains less Sodium -14.3%
Contains more Copper +80.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +733.3%
Contains more Zinc +30%
Contains more Iron +44.6%
Contains more Magnesium +27.8%
Contains more Phosphorus +39%
Contains more Potassium +62.8%
Contains less Sodium -14.3%
Contains more Copper +80.3%

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 A +81800%
Contains more Vitamin E +4700%
Contains more Vitamin C +43.1%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +356.3%
Contains more Folate +560%
Contains more Vitamin K +4140%
Contains more Vitamin B3 +142.8%
Contains more Vitamin B5 +85.5%
Contains more Vitamin B6 +325.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +81800%
Contains more Vitamin E +4700%
Contains more Vitamin C +43.1%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +356.3%
Contains more Folate +560%
Contains more Vitamin K +4140%
Contains more Vitamin B3 +142.8%
Contains more Vitamin B5 +85.5%
Contains more Vitamin B6 +325.7%

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Potato Opinion
Net carbs 1.31g 15.39g Potato
Protein 1.14g 2.05g Potato
Fats 0.72g 0.09g Chinese broccoli
Carbs 3.81g 17.49g Potato
Calories 22kcal 77kcal Potato
Starch g 15.29g Potato
Fructose g 0.26g Potato
Sugar 0.84g 0.82g Potato
Fiber 2.5g 2.1g Chinese broccoli
Calcium 100mg 12mg Chinese broccoli
Iron 0.56mg 0.81mg Potato
Magnesium 18mg 23mg Potato
Phosphorus 41mg 57mg Potato
Potassium 261mg 425mg Potato
Sodium 7mg 6mg Potato
Zinc 0.39mg 0.3mg Chinese broccoli
Copper 0.061mg 0.11mg Potato
Vitamin A 1638IU 2IU Chinese broccoli
Vitamin E 0.48mg 0.01mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 19.7mg Chinese broccoli
Vitamin B1 0.095mg 0.081mg Chinese broccoli
Vitamin B2 0.146mg 0.032mg Chinese broccoli
Vitamin B3 0.437mg 1.061mg Potato
Vitamin B5 0.159mg 0.295mg Potato
Vitamin B6 0.07mg 0.298mg Potato
Folate 99µg 15µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 2µg Chinese broccoli
Tryptophan mg 0.021mg Potato
Threonine mg 0.067mg Potato
Isoleucine mg 0.066mg Potato
Leucine mg 0.098mg Potato
Lysine mg 0.107mg Potato
Methionine mg 0.032mg Potato
Phenylalanine mg 0.081mg Potato
Valine mg 0.103mg Potato
Histidine mg 0.035mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.025g Potato
Monounsaturated Fat 0.05g 0.002g Chinese broccoli
Polyunsaturated fat 0.33g 0.042g Chinese broccoli

Which food is preferable for your diet?

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

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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

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.

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.