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

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 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

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

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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.

All nutrients comparison - raw data values

Nutrient Potato Chinese broccoli Opinion
Calories 77 22 Potato
Protein 2.05 1.14 Potato
Fats 0.09 0.72 Chinese broccoli
Vitamin C 19.7 28.2 Chinese broccoli
Net carbs 15.390000343322754 1.309999942779541 Potato
Carbs 17.49 3.81 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 0.56 Potato
Calcium 12 100 Chinese broccoli
Potassium 425 261 Potato
Magnesium 23 18 Potato
Sugar 0.82 0.84 Potato
Fiber 2.1 2.5 Chinese broccoli
Copper 0.11 0.061 Potato
Zinc 0.3 0.39 Chinese broccoli
Starch 15.29 Potato
Phosphorus 57 41 Potato
Sodium 6 7 Potato
Vitamin A 2 1638 Chinese broccoli
Vitamin E 0.01 0.48 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.081 0.095 Chinese broccoli
Vitamin B2 0.032 0.146 Chinese broccoli
Vitamin B3 1.061 0.437 Potato
Vitamin B5 0.295 0.159 Potato
Vitamin B6 0.298 0.07 Potato
Vitamin B12 0 0
Vitamin K 2 84.8 Chinese broccoli
Folate 15 99 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.025 0.11 Potato
Monounsaturated Fat 0.002 0.05 Chinese broccoli
Polyunsaturated fat 0.042 0.33 Chinese broccoli
Tryptophan 0.021 Potato
Threonine 0.067 Potato
Isoleucine 0.066 Potato
Leucine 0.098 Potato
Lysine 0.107 Potato
Methionine 0.032 Potato
Phenylalanine 0.081 Potato
Valine 0.103 Potato
Histidine 0.035 Potato
Fructose 0.26 Potato

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.