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Chinese broccoli vs. Red potato — In-Depth Nutrition Comparison

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What are the differences between chinese broccoli and red potato?

  • Chinese broccoli is higher in vitamin K, vitamin A, folate, vitamin C, calcium, and vitamin B2; however, red potato is richer in copper, vitamin B6, potassium, and vitamin B3.
  • Chinese broccoli's daily need coverage for vitamin K is 68% more.
  • Red potato contains 164 times less vitamin A than chinese broccoli. Chinese broccoli contains 1638IU of vitamin A, while red potato contains 10IU.
  • Chinese broccoli has a lower glycemic index (32) than red potato (89).

We used Broccoli, chinese, cooked and Potatoes, red, flesh, and skin, baked types in this article.

Infographic

Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 +1011.1%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +52.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +108.8%
Contains more IronIron +25%
Contains more CopperCopper +185.2%
Contains more PhosphorusPhosphorus +75.6%
~equal in Zinc ~0.4mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +123.8%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +31.9%
Contains more Vitamin B2Vitamin B2 +192%
Contains more Vitamin KVitamin K +2928.6%
Contains more FolateFolate +266.7%
Contains more CholineCholine +33.9%
Contains more Vitamin B3Vitamin B3 +265%
Contains more Vitamin B5Vitamin B5 +114.5%
Contains more Vitamin B6Vitamin B6 +202.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Red potato DV% diff.
Vitamin K 84.8µg 2.8µg 68%
Folate 99µg 27µg 18%
Vitamin C 28.2mg 12.6mg 17%
Copper 0.061mg 0.174mg 13%
Vitamin B6 0.07mg 0.212mg 11%
Vitamin A 82µg 1µg 9%
Calcium 100mg 9mg 9%
Potassium 261mg 545mg 8%
Vitamin B2 0.146mg 0.05mg 7%
Vitamin B3 0.437mg 1.595mg 7%
Starch 15.15g 6%
Carbs 3.81g 19.59g 5%
Manganese 0.264mg 0.173mg 4%
Phosphorus 41mg 72mg 4%
Vitamin B5 0.159mg 0.341mg 4%
Fiber 2.5g 1.8g 3%
Vitamin E 0.48mg 0.08mg 3%
Calories 22kcal 89kcal 3%
Protein 1.14g 2.3g 2%
Polyunsaturated fat 0.33g 0.043g 2%
Vitamin B1 0.095mg 0.072mg 2%
Selenium 1.3µg 2%
Iron 0.56mg 0.7mg 2%
Magnesium 18mg 28mg 2%
Choline 25.3mg 18.9mg 1%
Fats 0.72g 0.15g 1%
Fructose 0.44g 1%
Net carbs 1.31g 17.79g N/A
Sugar 0.84g 1.43g N/A
Zinc 0.39mg 0.4mg 0%
Sodium 7mg 12mg 0%
Saturated fat 0.11g 0.026g 0%
Monounsaturated fat 0.05g 0.002g 0%
Tryptophan 0.023mg 0%
Threonine 0.075mg 0%
Isoleucine 0.074mg 0%
Leucine 0.109mg 0%
Lysine 0.12mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.091mg 0%
Valine 0.115mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 FatsFats +380%
Contains more WaterWater +22%
Contains more ProteinProtein +101.8%
Contains more CarbsCarbs +414.2%
Contains more OtherOther +63.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 +2400%
Contains more Poly. FatPolyunsaturated fat +667.4%
Contains less Sat. FatSaturated fat -76.4%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.