Chinese broccoli vs. Russet potato — In-Depth Nutrition Comparison
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A recap on differences between Chinese broccoli and Russet potato
- Chinese broccoli is higher in Vitamin K, Vitamin C, Folate, Vitamin A RAE, Calcium, and Vitamin B2, yet Russet potato is higher in Vitamin B6, Potassium, Iron, and Vitamin B3.
- Chinese broccoli covers your daily Vitamin K needs 69% more than Russet potato.
- Chinese broccoli contains 82 times more Vitamin A RAE than Russet potato. While Chinese broccoli contains 82µg of Vitamin A RAE, Russet potato contains only 1µg.
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
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Calcium
+455.6%
Contains
less
Sodium
-50%
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Zinc
+11.4%
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Manganese
+15.8%
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Selenium
+160%
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Iron
+91.1%
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Magnesium
+66.7%
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Phosphorus
+73.2%
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Potassium
+110.7%
Contains
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Copper
+75.4%
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Calcium
+455.6%
Contains
less
Sodium
-50%
Contains
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Zinc
+11.4%
Contains
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Manganese
+15.8%
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Selenium
+160%
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Iron
+91.1%
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Magnesium
+66.7%
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Phosphorus
+73.2%
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Potassium
+110.7%
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Copper
+75.4%
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.
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Contains
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Vitamin A
+16280%
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Vitamin E
+585.7%
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Vitamin C
+239.8%
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Vitamin B1
+41.8%
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Vitamin B2
+204.2%
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Folate
+280.8%
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Vitamin K
+4140%
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Vitamin B3
+208.5%
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Vitamin B5
+139%
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Vitamin B6
+405.7%
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Vitamin A
+16280%
Contains
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Vitamin E
+585.7%
Contains
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Vitamin C
+239.8%
Contains
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Vitamin B1
+41.8%
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Vitamin B2
+204.2%
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Folate
+280.8%
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Vitamin K
+4140%
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Vitamin B3
+208.5%
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Vitamin B5
+139%
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Vitamin B6
+405.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+453.8%
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Water
+25.6%
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Protein
+130.7%
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Carbs
+462.7%
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Other
+70.9%
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
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Fats
+453.8%
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Water
+25.6%
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Protein
+130.7%
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Carbs
+462.7%
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Other
+70.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1566.7%
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Polyunsaturated fat
+511.1%
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Saturated Fat
-70.9%
Saturated Fat:
0.11 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.33 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
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Monounsaturated Fat
+1566.7%
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Polyunsaturated fat
+511.1%
Contains
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Saturated 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.
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.31g | 19.14g |
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| Protein | 1.14g | 2.63g |
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| Fats | 0.72g | 0.13g |
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| Carbs | 3.81g | 21.44g |
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| Calories | 22kcal | 97kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 0.84g | 1.08g |
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| Fiber | 2.5g | 2.3g |
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| Calcium | 100mg | 18mg |
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| Iron | 0.56mg | 1.07mg |
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| Magnesium | 18mg | 30mg |
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| Phosphorus | 41mg | 71mg |
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| Potassium | 261mg | 550mg |
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| Sodium | 7mg | 14mg |
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| Zinc | 0.39mg | 0.35mg |
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| Copper | 0.061mg | 0.107mg |
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| Manganese | 0.264mg | 0.228mg |
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| Selenium | 1.3µg | 0.5µg |
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| Vitamin A | 1638IU | 10IU |
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| Vitamin A RAE | 82µg | 1µg |
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| Vitamin E | 0.48mg | 0.07mg |
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| Vitamin C | 28.2mg | 8.3mg |
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| Vitamin B1 | 0.095mg | 0.067mg |
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| Vitamin B2 | 0.146mg | 0.048mg |
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| Vitamin B3 | 0.437mg | 1.348mg |
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| Vitamin B5 | 0.159mg | 0.38mg |
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| Vitamin B6 | 0.07mg | 0.354mg |
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| Folate | 99µg | 26µg |
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| Vitamin K | 84.8µg | 2µg |
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| Tryptophan | 0.027mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.085mg |
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| Leucine | 0.125mg |
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| Lysine | 0.137mg |
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| Methionine | 0.041mg |
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| Phenylalanine | 0.104mg |
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| Valine | 0.131mg |
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| Histidine | 0.044mg |
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| Saturated Fat | 0.11g | 0.032g |
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| Monounsaturated Fat | 0.05g | 0.003g |
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| Polyunsaturated fat | 0.33g | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
48%
18%
Minerals Daily Need Coverage Score
18%
23%
Comparison summary
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.078g)
Which food is lower in Sugar?
Chinese broccoli is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Chinese broccoli is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
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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?
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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.