Potato vs. Chinese broccoli — In-Depth Nutrition Comparison
Compare
Summary of differences between Potato and Chinese broccoli
- Potato has more Vitamin B6, Potassium, Iron, and Copper, however, Chinese broccoli is higher in Vitamin K, Vitamin C, Folate, Vitamin A, Calcium, and Vitamin B2.
- Chinese broccoli covers your daily need of Vitamin K 69% more than Potato.
- Potato has 4 times more Vitamin B6 than Chinese broccoli. While Potato has 0.311mg of Vitamin B6, Chinese broccoli has only 0.07mg.
These are the specific foods used in this comparison Potatoes, baked, flesh and skin, without salt and Broccoli, chinese, cooked.
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 MagnesiumMagnesium | +55.6% |
| Contains more PotassiumPotassium | +105% |
| Contains more IronIron | +92.9% |
| Contains more CopperCopper | +93.4% |
| Contains more PhosphorusPhosphorus | +70.7% |
| Contains more CalciumCalcium | +566.7% |
| Contains less SodiumSodium | -30% |
| Contains more ManganeseManganese | +20.5% |
| 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.
| Contains more Vitamin B3Vitamin B3 | +222.7% |
| Contains more Vitamin B5Vitamin B5 | +136.5% |
| Contains more Vitamin B6Vitamin B6 | +344.3% |
| Contains more Vitamin CVitamin C | +193.8% |
| Contains more Vitamin AVitamin A | +16280% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B1Vitamin B1 | +48.4% |
| Contains more Vitamin B2Vitamin B2 | +204.2% |
| Contains more Vitamin KVitamin K | +4140% |
| Contains more FolateFolate | +253.6% |
| Contains more CholineCholine | +70.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more ProteinProtein | +119.3% |
| Contains more CarbsCarbs | +455.1% |
| Contains more OtherOther | +68.4% |
| Contains more FatsFats | +453.8% |
| Contains more WaterWater | +24.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.034 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
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 | -69.1% |
| Contains more Mono. FatMonounsaturated Fat | +1566.7% |
| Contains more Poly. FatPolyunsaturated fat | +478.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 93kcal | 22kcal |
|
| Protein | 2.5g | 1.14g |
|
| Fats | 0.13g | 0.72g |
|
| Vitamin C | 9.6mg | 28.2mg |
|
| Net carbs | 18.95g | 1.31g |
|
| Carbs | 21.15g | 3.81g |
|
| Magnesium | 28mg | 18mg |
|
| Calcium | 15mg | 100mg |
|
| Potassium | 535mg | 261mg |
|
| Iron | 1.08mg | 0.56mg |
|
| Sugar | 1.18g | 0.84g |
|
| Fiber | 2.2g | 2.5g |
|
| Copper | 0.118mg | 0.061mg |
|
| Zinc | 0.36mg | 0.39mg |
|
| Starch | 17.27g |
|
|
| Phosphorus | 70mg | 41mg |
|
| Sodium | 10mg | 7mg |
|
| Vitamin A | 10IU | 1638IU |
|
| Vitamin A | 1µg | 82µg |
|
| Vitamin E | 0.04mg | 0.48mg |
|
| Manganese | 0.219mg | 0.264mg |
|
| Selenium | 0.4µg | 1.3µg |
|
| Vitamin B1 | 0.064mg | 0.095mg |
|
| Vitamin B2 | 0.048mg | 0.146mg |
|
| Vitamin B3 | 1.41mg | 0.437mg |
|
| Vitamin B5 | 0.376mg | 0.159mg |
|
| Vitamin B6 | 0.311mg | 0.07mg |
|
| Vitamin K | 2µg | 84.8µg |
|
| Folate | 28µg | 99µg |
|
| Choline | 14.8mg | 25.3mg |
|
| Saturated Fat | 0.034g | 0.11g |
|
| Monounsaturated Fat | 0.003g | 0.05g |
|
| Polyunsaturated fat | 0.057g | 0.33g |
|
| Tryptophan | 0.025mg |
|
|
| Threonine | 0.081mg |
|
|
| Isoleucine | 0.08mg |
|
|
| Leucine | 0.119mg |
|
|
| Lysine | 0.13mg |
|
|
| Methionine | 0.038mg |
|
|
| Phenylalanine | 0.099mg |
|
|
| Valine | 0.125mg |
|
|
| Histidine | 0.042mg |
|
|
| Fructose | 0.34g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
46%
Minerals Daily Need Coverage Score
22%
18%
Comparison summary
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.076g)
Which food is lower in Sugar?
Chinese broccoli is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Chinese broccoli is lower in glycemic index (difference - 54)
Which food is cheaper?
Chinese broccoli is cheaper (difference - $0.2)
Which food is richer in vitamins?
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.