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Potato vs. Chinese broccoli — In-Depth Nutrition Comparison

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Differences between potatoes and chinese broccoli

  • Potatoes have more vitamin B6 and copper, while chinese broccoli has more vitamin K, vitamin A, folate, vitamin C, calcium, and vitamin B2.
  • Chinese broccoli's daily need coverage for vitamin K is 69% higher.
  • Chinese broccoli contains 4 times less vitamin B6 than potatoes. Potatoes contain 0.298mg of vitamin B6, while chinese broccoli contains 0.07mg.
  • Chinese broccoli has a lower glycemic index. The glycemic index of chinese broccoli is 32, while the glycemic index of potatoes is 86.

The food types used in this comparison are Potatoes, flesh and skin, raw and Broccoli, chinese, cooked.

Infographic

Potato vs Chinese 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.
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +62.8%
Contains more IronIron +44.6%
Contains more CopperCopper +80.3%
Contains more PhosphorusPhosphorus +39%
Contains less SodiumSodium -14.3%
Contains more CalciumCalcium +733.3%
Contains more ZincZinc +30%
Contains more ManganeseManganese +32%
Contains more SeleniumSelenium +225%

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.
Potato
3
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B3Vitamin B3 +142.8%
Contains more Vitamin B5Vitamin B5 +85.5%
Contains more Vitamin B6Vitamin B6 +325.7%
Contains more Vitamin CVitamin C +43.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4700%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin B2Vitamin B2 +356.3%
Contains more Vitamin KVitamin K +4140%
Contains more FolateFolate +560%
Contains more CholineCholine +109.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +79.8%
Contains more CarbsCarbs +359.1%
Contains more OtherOther +41.8%
Contains more FatsFats +700%
Contains more WaterWater +18%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -77.3%
Contains more Mono. FatMonounsaturated fat +2400%
Contains more Poly. FatPolyunsaturated fat +685.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Chinese broccoli DV% diff.
Vitamin K 2µg 84.8µg 69%
Folate 15µg 99µg 21%
Vitamin B6 0.298mg 0.07mg 18%
Vitamin B2 0.032mg 0.146mg 9%
Vitamin C 19.7mg 28.2mg 9%
Calcium 12mg 100mg 9%
Vitamin A 0µg 82µg 9%
Starch 15.29g 6%
Carbs 17.49g 3.81g 5%
Potassium 425mg 261mg 5%
Copper 0.11mg 0.061mg 5%
Vitamin B3 1.061mg 0.437mg 4%
Vitamin B5 0.295mg 0.159mg 3%
Manganese 0.2mg 0.264mg 3%
Vitamin E 0.01mg 0.48mg 3%
Calories 77kcal 22kcal 3%
Iron 0.81mg 0.56mg 3%
Phosphorus 57mg 41mg 2%
Choline 12.1mg 25.3mg 2%
Polyunsaturated fat 0.042g 0.33g 2%
Selenium 0.4µg 1.3µg 2%
Protein 2.05g 1.14g 2%
Fiber 2.1g 2.5g 2%
Vitamin B1 0.081mg 0.095mg 1%
Zinc 0.3mg 0.39mg 1%
Magnesium 23mg 18mg 1%
Fats 0.09g 0.72g 1%
Net carbs 15.39g 1.31g N/A
Sugar 0.82g 0.84g N/A
Sodium 6mg 7mg 0%
Saturated fat 0.025g 0.11g 0%
Monounsaturated fat 0.002g 0.05g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
40%
Chinese broccoli
Minerals Daily Need Coverage Score
19%
Potato
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.085g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 54)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.