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Potato vs. Chinese broccoli — In-Depth Nutrition Comparison

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Differences between Potato and Chinese broccoli

  • Potato has more Vitamin B6, and Copper, while Chinese broccoli has more Vitamin K, Folate, Vitamin C, Vitamin A RAE, 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 Potato. Potato contains 0.298mg of Vitamin B6, while Chinese broccoli contains 0.07mg.

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.
Contains more Iron +44.6%
Contains more Magnesium +27.8%
Contains more Phosphorus +39%
Contains more Potassium +62.8%
Contains less Sodium -14.3%
Contains more Copper +80.3%
Contains more Calcium +733.3%
Contains more Zinc +30%
Contains more Manganese +32%
Contains more Selenium +225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +44.6%
Contains more Magnesium +27.8%
Contains more Phosphorus +39%
Contains more Potassium +62.8%
Contains less Sodium -14.3%
Contains more Copper +80.3%
Contains more Calcium +733.3%
Contains more Zinc +30%
Contains more Manganese +32%
Contains more Selenium +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
:
Contains more Vitamin B3 +142.8%
Contains more Vitamin B5 +85.5%
Contains more Vitamin B6 +325.7%
Contains more Vitamin A +81800%
Contains more Vitamin E +4700%
Contains more Vitamin C +43.1%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +356.3%
Contains more Folate +560%
Contains more Vitamin K +4140%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin B3 +142.8%
Contains more Vitamin B5 +85.5%
Contains more Vitamin B6 +325.7%
Contains more Vitamin A +81800%
Contains more Vitamin E +4700%
Contains more Vitamin C +43.1%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +356.3%
Contains more Folate +560%
Contains more Vitamin K +4140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +79.8%
Contains more Carbs +359.1%
Contains more Other +41.8%
Contains more Fats +700%
Contains more Water +18%
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 Protein +79.8%
Contains more Carbs +359.1%
Contains more Other +41.8%
Contains more Fats +700%
Contains more Water +18%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +2400%
Contains more Polyunsaturated fat +685.7%
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +2400%
Contains more Polyunsaturated 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 Opinion
Net carbs 15.39g 1.31g Potato
Protein 2.05g 1.14g Potato
Fats 0.09g 0.72g Chinese broccoli
Carbs 17.49g 3.81g Potato
Calories 77kcal 22kcal Potato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g 0.84g Potato
Fiber 2.1g 2.5g Chinese broccoli
Calcium 12mg 100mg Chinese broccoli
Iron 0.81mg 0.56mg Potato
Magnesium 23mg 18mg Potato
Phosphorus 57mg 41mg Potato
Potassium 425mg 261mg Potato
Sodium 6mg 7mg Potato
Zinc 0.3mg 0.39mg Chinese broccoli
Copper 0.11mg 0.061mg Potato
Manganese 0.2mg 0.264mg Chinese broccoli
Selenium 0.4µg 1.3µg Chinese broccoli
Vitamin A 2IU 1638IU Chinese broccoli
Vitamin A RAE 0µg 82µg Chinese broccoli
Vitamin E 0.01mg 0.48mg Chinese broccoli
Vitamin C 19.7mg 28.2mg Chinese broccoli
Vitamin B1 0.081mg 0.095mg Chinese broccoli
Vitamin B2 0.032mg 0.146mg Chinese broccoli
Vitamin B3 1.061mg 0.437mg Potato
Vitamin B5 0.295mg 0.159mg Potato
Vitamin B6 0.298mg 0.07mg Potato
Folate 15µg 99µg Chinese broccoli
Vitamin K 2µg 84.8µg Chinese broccoli
Tryptophan 0.021mg Potato
Threonine 0.067mg Potato
Isoleucine 0.066mg Potato
Leucine 0.098mg Potato
Lysine 0.107mg Potato
Methionine 0.032mg Potato
Phenylalanine 0.081mg Potato
Valine 0.103mg Potato
Histidine 0.035mg Potato
Saturated Fat 0.025g 0.11g Potato
Monounsaturated Fat 0.002g 0.05g Chinese broccoli
Polyunsaturated fat 0.042g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Potato
48%
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.