Mashed potato vs. Broccoli — In-Depth Nutrition Comparison
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How are mashed potato and broccoli different?
- Broccoli has more vitamin C, vitamin K, folate, vitamin A, vitamin B2, iron, and fiber than mashed potato.
- Daily need coverage for vitamin C for broccoli is 99% higher.
- Mashed potato contains 9 times more sodium than broccoli. While mashed potato contains 306mg of sodium, broccoli contains only 33mg.
- Broccoli has a lower glycemic index (32) than mashed potato (87).
Fast foods, potato, mashed and Broccoli, raw are the varieties used in this article.
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 MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +161.1% |
| Contains more PotassiumPotassium | +10.5% |
| Contains more IronIron | +135.5% |
| Contains more CopperCopper | +40% |
| Contains more ZincZinc | +86.4% |
| Contains more PhosphorusPhosphorus | +11.9% |
| Contains less SodiumSodium | -89.2% |
| Contains more ManganeseManganese | +114.3% |
| Contains more SeleniumSelenium | +212.5% |
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 AVitamin A | +38.7% |
| Contains more Vitamin B3Vitamin B3 | +69% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +85.7% |
| Contains more Vitamin B1Vitamin B1 | +373.3% |
| Contains more Vitamin B2Vitamin B2 | +680% |
| Contains more Vitamin B6Vitamin B6 | +45.8% |
| Contains more Vitamin KVitamin K | +1622% |
| Contains more FolateFolate | +600% |
| Contains more CholineCholine | +39.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 89.2mg | 99% |
| Vitamin K | 5.9µg | 101.6µg | 80% |
| Folate | 9µg | 63µg | 14% |
| Sodium | 306mg | 33mg | 12% |
| Vitamin B5 | 0.573mg | 11% | |
| Polyunsaturated fat | 1.342g | 0.038g | 9% |
| Vitamin B2 | 0.015mg | 0.117mg | 8% |
| Manganese | 0.098mg | 0.21mg | 5% |
| Iron | 0.31mg | 0.73mg | 5% |
| Fiber | 1.3g | 2.6g | 5% |
| Vitamin B1 | 0.015mg | 0.071mg | 5% |
| Starch | 12.1g | 0g | 5% |
| Fats | 2.82g | 0.37g | 4% |
| Vitamin B6 | 0.12mg | 0.175mg | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin B3 | 1.08mg | 0.639mg | 3% |
| Selenium | 0.8µg | 2.5µg | 3% |
| Calories | 89kcal | 34kcal | 3% |
| Carbs | 14.65g | 6.64g | 3% |
| Calcium | 18mg | 47mg | 3% |
| Vitamin E | 0.42mg | 0.78mg | 2% |
| Monounsaturated fat | 0.72g | 0.011g | 2% |
| Zinc | 0.22mg | 0.41mg | 2% |
| Copper | 0.035mg | 0.049mg | 2% |
| Protein | 1.65g | 2.82g | 2% |
| Saturated fat | 0.577g | 0.039g | 2% |
| Phosphorus | 59mg | 66mg | 1% |
| Fructose | 0.2g | 0.68g | 1% |
| Potassium | 286mg | 316mg | 1% |
| Magnesium | 15mg | 21mg | 1% |
| Vitamin A | 43µg | 31µg | 1% |
| Choline | 13.4mg | 18.7mg | 1% |
| Net carbs | 13.35g | 4.04g | N/A |
| Sugar | 0.5g | 1.7g | N/A |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.088mg | 0% | |
| Isoleucine | 0.079mg | 0% | |
| Leucine | 0.129mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.117mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.059mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
| Contains more FatsFats | +662.2% |
| Contains more CarbsCarbs | +120.6% |
| Contains more OtherOther | +44.8% |
| Contains more ProteinProtein | +70.9% |
| Contains more WaterWater | +12.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Mono. FatMonounsaturated fat | +6445.5% |
| Contains more Poly. FatPolyunsaturated fat | +3431.6% |
| Contains less Sat. FatSaturated fat | -93.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.1 g
Glucose:
0.49 g
Fructose:
0.68 g
Lactose:
0.21 g
Maltose:
0.21 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +145% |
| Contains more FructoseFructose | +240% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0.1g
~equal in
Galactose
~0g
