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Potato vs Broccoli - In-Depth Nutrition Comparison

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The main differences between Potato and Broccoli

  • Potato has more Vitamin B6, Copper, and Potassium, however Broccoli has more Vitamin C, Vitamin K, Folate, and Vitamin B2.
  • Daily need coverage for Vitamin C from Broccoli is 88% higher.
  • Broccoli has 2 times less Copper than Potato. Potato has 0.118mg of Copper, while Broccoli has 0.049mg.

Food types used in this article are Potatoes, baked, flesh and skin, without salt and Broccoli, raw.

Infographic

Potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
Potato
6
:
2
Broccoli
Broccoli
Contains more Iron +47.9%
Contains more Magnesium +33.3%
Contains more Potassium +69.3%
Contains less Sodium -69.7%
Contains more Copper +140.8%
Contains more Calcium +213.3%
Contains more Zinc +13.9%
Equal in Phosphorus - 66
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 41% 20% 30% 48% 2% 10% 40%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains more Iron +47.9%
Contains more Magnesium +33.3%
Contains more Potassium +69.3%
Contains less Sodium -69.7%
Contains more Copper +140.8%
Contains more Calcium +213.3%
Contains more Zinc +13.9%
Equal in Phosphorus - 66

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
Potato
2
:
8
Broccoli
Broccoli
Contains more Vitamin B3 +120.7%
Contains more Vitamin B6 +77.7%
Contains more Vitamin A +6130%
Contains more Vitamin E +1850%
Contains more Vitamin C +829.2%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B5 +52.4%
Contains more Folate +125%
Contains more Vitamin K +4980%
Potato
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% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin B3 +120.7%
Contains more Vitamin B6 +77.7%
Contains more Vitamin A +6130%
Contains more Vitamin E +1850%
Contains more Vitamin C +829.2%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B5 +52.4%
Contains more Folate +125%
Contains more Vitamin K +4980%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
:
3
Broccoli
Broccoli
Contains more Carbs +218.5%
Contains more Other +52.9%
Contains more Protein +12.8%
Contains more Fats +184.6%
Contains more Water +19.2%
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Broccoli
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 Carbs +218.5%
Contains more Other +52.9%
Contains more Protein +12.8%
Contains more Fats +184.6%
Contains more Water +19.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
2
:
1
Broccoli
Broccoli
Contains less Saturated Fat -12.8%
Contains more Polyunsaturated fat +50%
Contains more Monounsaturated Fat +266.7%
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -12.8%
Contains more Polyunsaturated fat +50%
Contains more Monounsaturated Fat +266.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
2
:
4
Broccoli
Broccoli
Contains more Starch +∞%
Contains more Sucrose +300%
Contains more Glucose +11.4%
Contains more Fructose +100%
Contains more Lactose +∞%
Contains more Maltose +∞%
Potato
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Broccoli
6% 29% 40% 12% 12%
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 Starch +∞%
Contains more Sucrose +300%
Contains more Glucose +11.4%
Contains more Fructose +100%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato Broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Potato Broccoli Opinion
Net carbs 18.95g 4.04g Potato
Protein 2.5g 2.82g Broccoli
Fats 0.13g 0.37g Broccoli
Carbs 21.15g 6.64g Potato
Calories 93kcal 34kcal Potato
Starch 17.27g 0g Potato
Fructose 0.34g 0.68g Broccoli
Sugar 1.18g 1.7g Potato
Fiber 2.2g 2.6g Broccoli
Calcium 15mg 47mg Broccoli
Iron 1.08mg 0.73mg Potato
Magnesium 28mg 21mg Potato
Phosphorus 70mg 66mg Potato
Potassium 535mg 316mg Potato
Sodium 10mg 33mg Potato
Zinc 0.36mg 0.41mg Broccoli
Copper 0.118mg 0.049mg Potato
Vitamin A 10IU 623IU Broccoli
Vitamin A RAE 1µg 31µg Broccoli
Vitamin E 0.04mg 0.78mg Broccoli
Vitamin C 9.6mg 89.2mg Broccoli
Vitamin B1 0.064mg 0.071mg Broccoli
Vitamin B2 0.048mg 0.117mg Broccoli
Vitamin B3 1.41mg 0.639mg Potato
Vitamin B5 0.376mg 0.573mg Broccoli
Vitamin B6 0.311mg 0.175mg Potato
Folate 28µg 63µg Broccoli
Vitamin K 2µg 101.6µg Broccoli
Tryptophan 0.025mg 0.033mg Broccoli
Threonine 0.081mg 0.088mg Broccoli
Isoleucine 0.08mg 0.079mg Potato
Leucine 0.119mg 0.129mg Broccoli
Lysine 0.13mg 0.135mg Broccoli
Methionine 0.038mg 0.038mg
Phenylalanine 0.099mg 0.117mg Broccoli
Valine 0.125mg 0.125mg
Histidine 0.042mg 0.059mg Broccoli
Saturated Fat 0.034g 0.039g Potato
Monounsaturated Fat 0.003g 0.011g Broccoli
Polyunsaturated fat 0.057g 0.038g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
17%
Potato
65%
Broccoli
Minerals Daily Need Coverage Score
24%
Potato
18%
Broccoli

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Broccoli
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.