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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" chart 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
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%

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
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%

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 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 g Potato
Fructose 0.26g g 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
Vitamin A 2IU 1638IU Chinese broccoli
Vitamin E 0.01mg 0.48mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 2µg 84.8µg Chinese broccoli
Tryptophan 0.021mg mg Potato
Threonine 0.067mg mg Potato
Isoleucine 0.066mg mg Potato
Leucine 0.098mg mg Potato
Lysine 0.107mg mg Potato
Methionine 0.032mg mg Potato
Phenylalanine 0.081mg mg Potato
Valine 0.103mg mg Potato
Histidine 0.035mg mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Potato
48
Chinese broccoli
Mineral Summary Score
20
Potato
17
Chinese broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Potato
7%
Chinese broccoli
Carbohydrates
17%
Potato
4%
Chinese broccoli
Fats
0%
Potato
3%
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

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/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.