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Potato bread vs. Broccoli — In-Depth Nutrition Comparison

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Differences between potato bread and broccoli

  • Potato bread is higher in phosphorus, iron, folate, fiber, calcium, selenium, and potassium; however, broccoli is richer in vitamin C and vitamin K.
  • Broccoli's daily need coverage for vitamin C is 99% higher.
  • Potato bread has 11 times more sodium than broccoli. While potato bread has 375mg of sodium, broccoli has only 33mg.
  • Broccoli has a lower glycemic index (32) than potato bread (61).

The food types used in this comparison are Bread, potato and Broccoli, raw.

Infographic

Potato bread vs Broccoli 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +127.2%
Contains more IronIron +208.2%
Contains more CopperCopper +91.8%
Contains more ZincZinc +251.2%
Contains more PhosphorusPhosphorus +459.1%
Contains more ManganeseManganese +20.5%
Contains more SeleniumSelenium +280%
Contains less SodiumSodium -91.2%

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 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +164.8%
Contains more Vitamin B3Vitamin B3 +95.6%
Contains more Vitamin B5Vitamin B5 +42.6%
Contains more Vitamin B6Vitamin B6 +32.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +29.2%
Contains more Vitamin EVitamin E +66%
Contains more Vitamin B2Vitamin B2 +10.4%
Contains more Vitamin KVitamin K +1394.1%
~equal in Choline ~18.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +343.3%
Contains more FatsFats +745.9%
Contains more CarbsCarbs +608.9%
Contains more OtherOther +331%
Contains more WaterWater +166.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato bread Broccoli DV% diff.
Vitamin C 0mg 89.2mg 99%
Vitamin K 6.8µg 101.6µg 79%
Phosphorus 369mg 66mg 43%
Protein 12.5g 2.82g 19%
Iron 2.25mg 0.73mg 19%
Folate 126µg 63µg 16%
Sodium 375mg 33mg 15%
Fiber 6.3g 2.6g 15%
Calcium 188mg 47mg 14%
Carbs 47.07g 6.64g 13%
Selenium 9.5µg 2.5µg 13%
Calories 266kcal 34kcal 12%
Potassium 718mg 316mg 12%
Vitamin B1 0.188mg 0.071mg 10%
Zinc 1.44mg 0.41mg 9%
Vitamin B12 0.15µg 0µg 6%
Copper 0.094mg 0.049mg 5%
Vitamin B5 0.817mg 0.573mg 5%
Vitamin B3 1.25mg 0.639mg 4%
Vitamin B6 0.232mg 0.175mg 4%
Fats 3.13g 0.37g 4%
Magnesium 28mg 21mg 2%
Vitamin E 0.47mg 0.78mg 2%
Manganese 0.253mg 0.21mg 2%
Vitamin A 24µg 31µg 1%
Fructose 0.68g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin B2 0.106mg 0.117mg 1%
Net carbs 40.77g 4.04g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 1.7g N/A
Choline 18.4mg 18.7mg 0%
Saturated fat 0g 0.039g 0%
Monounsaturated fat 0g 0.011g 0%
Polyunsaturated fat 0g 0.038g 0%
Tryptophan 0.081mg 0.033mg 0%
Threonine 0.224mg 0.088mg 0%
Isoleucine 0.268mg 0.079mg 0%
Leucine 0.44mg 0.129mg 0%
Lysine 0.311mg 0.135mg 0%
Methionine 0.112mg 0.038mg 0%
Phenylalanine 0.285mg 0.117mg 0%
Valine 0.305mg 0.125mg 0%
Histidine 0.143mg 0.059mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
27%
Potato bread
59%
Broccoli
Minerals Daily Need Coverage Score
59%
Potato bread
19%
Broccoli

Comparison summary

Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.039g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $0.4)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 7.68g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 342mg)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.