Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

A recap on differences between chinese broccoli and russet potatoes

  • Chinese broccoli is higher in vitamin K, vitamin C, folate, vitamin A, calcium, and vitamin B2, yet russet potatoes are higher in vitamin B6, potassium, iron, and vitamin B3.
  • Chinese broccoli covers your daily vitamin K needs 69% more than russet potatoes.
  • Chinese broccoli contains 82 times more vitamin A than russet potatoes. While chinese broccoli contains 82µg of vitamin A, russet potatoes contain only 1µg.
  • The glycemic index of chinese broccoli is lower.

Food varieties used in this article are Broccoli, chinese, cooked and Potatoes, Russet, flesh and skin, baked.

Infographic

Chinese broccoli vs Russet 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.
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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more CalciumCalcium +455.6%
Contains more ZincZinc +11.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +15.8%
Contains more SeleniumSelenium +160%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +110.7%
Contains more IronIron +91.1%
Contains more CopperCopper +75.4%
Contains more PhosphorusPhosphorus +73.2%

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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin CVitamin C +239.8%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin EVitamin E +585.7%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B2Vitamin B2 +204.2%
Contains more Vitamin KVitamin K +4140%
Contains more FolateFolate +280.8%
Contains more CholineCholine +68.7%
Contains more Vitamin B3Vitamin B3 +208.5%
Contains more Vitamin B5Vitamin B5 +139%
Contains more Vitamin B6Vitamin B6 +405.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more FatsFats +453.8%
Contains more WaterWater +25.6%
Contains more ProteinProtein +130.7%
Contains more CarbsCarbs +462.7%
Contains more OtherOther +70.9%

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
36% 3% 61%
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 +1566.7%
Contains more Poly. FatPolyunsaturated fat +511.1%
Contains less Sat. FatSaturated fat -70.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Russet potato DV% diff.
Vitamin K 84.8µg 2µg 69%
Vitamin C 28.2mg 8.3mg 22%
Vitamin B6 0.07mg 0.354mg 22%
Folate 99µg 26µg 18%
Potassium 261mg 550mg 9%
Vitamin A 82µg 1µg 9%
Vitamin B2 0.146mg 0.048mg 8%
Calcium 100mg 18mg 8%
Starch 17.45g 7%
Iron 0.56mg 1.07mg 6%
Carbs 3.81g 21.44g 6%
Vitamin B3 0.437mg 1.348mg 6%
Copper 0.061mg 0.107mg 5%
Phosphorus 41mg 71mg 4%
Vitamin B5 0.159mg 0.38mg 4%
Calories 22kcal 97kcal 4%
Magnesium 18mg 30mg 3%
Protein 1.14g 2.63g 3%
Vitamin E 0.48mg 0.07mg 3%
Choline 25.3mg 15mg 2%
Polyunsaturated fat 0.33g 0.054g 2%
Vitamin B1 0.095mg 0.067mg 2%
Manganese 0.264mg 0.228mg 2%
Selenium 1.3µg 0.5µg 1%
Fiber 2.5g 2.3g 1%
Fats 0.72g 0.13g 1%
Net carbs 1.31g 19.14g N/A
Sugar 0.84g 1.08g N/A
Zinc 0.39mg 0.35mg 0%
Sodium 7mg 14mg 0%
Saturated fat 0.11g 0.032g 0%
Monounsaturated fat 0.05g 0.003g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.085mg 0%
Leucine 0.125mg 0%
Lysine 0.137mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.104mg 0%
Valine 0.131mg 0%
Histidine 0.044mg 0%
Fructose 0.32g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Russet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
40%
Chinese broccoli
17%
Russet potato
Minerals Daily Need Coverage Score
18%
Chinese broccoli
23%
Russet potato

Comparison summary

Which food is lower in Saturated fat?
Russet potato
Russet potato is lower in Saturated fat (difference - 0.078g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 50)
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 cheaper?
?
The foods are relatively equal in price ($)
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

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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.