Mashed potato vs. Chinese broccoli — In-Depth Nutrition Comparison
Compare
How are mashed potato and chinese broccoli different?
- Mashed potato contains less vitamin K, vitamin C, vitamin A, folate, vitamin B2, calcium, manganese, and vitamin B1 than chinese broccoli.
- Chinese broccoli covers your daily need for vitamin K, 66% more than mashed potato.
- Mashed potato has 44 times more sodium than chinese broccoli. Mashed potato has 306mg of sodium, while chinese broccoli has 7mg.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of chinese broccoli is 32.
Fast foods, potato, mashed and Broccoli, chinese, cooked types were used in this article.
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.
| Contains more PhosphorusPhosphorus | +43.9% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +455.6% |
| Contains more IronIron | +80.6% |
| Contains more CopperCopper | +74.3% |
| Contains more ZincZinc | +77.3% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +169.4% |
| Contains more SeleniumSelenium | +62.5% |
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 B3Vitamin B3 | +147.1% |
| Contains more Vitamin B6Vitamin B6 | +71.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +90.7% |
| Contains more Vitamin EVitamin E | +14.3% |
| Contains more Vitamin B1Vitamin B1 | +533.3% |
| Contains more Vitamin B2Vitamin B2 | +873.3% |
| Contains more Vitamin KVitamin K | +1337.3% |
| Contains more FolateFolate | +1000% |
| Contains more CholineCholine | +88.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 5.9µg | 84.8µg | 66% |
| Vitamin C | 0mg | 28.2mg | 31% |
| Folate | 9µg | 99µg | 23% |
| Sodium | 306mg | 7mg | 13% |
| Vitamin B2 | 0.015mg | 0.146mg | 10% |
| Calcium | 18mg | 100mg | 8% |
| Polyunsaturated fat | 1.342g | 0.33g | 7% |
| Vitamin B1 | 0.015mg | 0.095mg | 7% |
| Manganese | 0.098mg | 0.264mg | 7% |
| Fiber | 1.3g | 2.5g | 5% |
| Starch | 12.1g | 5% | |
| Vitamin B6 | 0.12mg | 0.07mg | 4% |
| Carbs | 14.65g | 3.81g | 4% |
| Vitamin B3 | 1.08mg | 0.437mg | 4% |
| Vitamin A | 43µg | 82µg | 4% |
| Vitamin B5 | 0.159mg | 3% | |
| Calories | 89kcal | 22kcal | 3% |
| Phosphorus | 59mg | 41mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Copper | 0.035mg | 0.061mg | 3% |
| Iron | 0.31mg | 0.56mg | 3% |
| Fats | 2.82g | 0.72g | 3% |
| Choline | 13.4mg | 25.3mg | 2% |
| Saturated fat | 0.577g | 0.11g | 2% |
| Monounsaturated fat | 0.72g | 0.05g | 2% |
| Zinc | 0.22mg | 0.39mg | 2% |
| Selenium | 0.8µg | 1.3µg | 1% |
| Protein | 1.65g | 1.14g | 1% |
| Potassium | 286mg | 261mg | 1% |
| Magnesium | 15mg | 18mg | 1% |
| Net carbs | 13.35g | 1.31g | N/A |
| Sugar | 0.5g | 0.84g | N/A |
| Vitamin E | 0.42mg | 0.48mg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Fructose | 0.2g | 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 | 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:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more ProteinProtein | +44.7% |
| Contains more FatsFats | +291.7% |
| Contains more CarbsCarbs | +284.5% |
| Contains more OtherOther | +59.5% |
| Contains more WaterWater | +17.5% |
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
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
| Contains more Mono. FatMonounsaturated fat | +1340% |
| Contains more Poly. FatPolyunsaturated fat | +306.7% |
| Contains less Sat. FatSaturated fat | -80.9% |
