Chinese broccoli vs. Russet potato — In-Depth Nutrition Comparison
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A recap on the differences between chinese broccoli and russet potatoes
- Chinese broccoli is higher in vitamin K, vitamin A, vitamin C, folate, 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 164 times more vitamin A than russet potatoes. While chinese broccoli contains 1638IU of vitamin A, russet potatoes contain only 10IU.
- 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
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
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
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 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 | +1566.7% |
| Contains more Poly. FatPolyunsaturated fat | +511.1% |
| Contains less Sat. FatSaturated fat | -70.9% |
