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Potato vs. Broccoli — In-Depth Nutrition Comparison

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The main differences between potatoes and broccoli

  • Potatoes have more vitamin B6, copper, and potassium; however, broccoli has more vitamin C, vitamin K, folate, and vitamin B2.
  • Daily need coverage for vitamin C for broccoli is 88% higher.
  • Broccoli has 3 times less carbs than potatoes. Potatoes have 21.15g of carbs, while broccoli has 6.64g.
  • Potatoes have a higher glycemic index than broccoli.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +69.3%
Contains more IronIron +47.9%
Contains more CopperCopper +140.8%
Contains less SodiumSodium -69.7%
Contains more CalciumCalcium +213.3%
Contains more ZincZinc +13.9%
Contains more SeleniumSelenium +525%
~equal in Phosphorus ~66mg
~equal in Manganese ~0.21mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Potato
Potato
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Contains more Vitamin B3Vitamin B3 +120.7%
Contains more Vitamin B6Vitamin B6 +77.7%
Contains more Vitamin CVitamin C +829.2%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin EVitamin E +1850%
Contains more Vitamin B1Vitamin B1 +10.9%
Contains more Vitamin B2Vitamin B2 +143.8%
Contains more Vitamin B5Vitamin B5 +52.4%
Contains more Vitamin KVitamin K +4980%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Broccoli DV% diff.
Vitamin C 9.6mg 89.2mg 88%
Vitamin K 2µg 101.6µg 83%
Vitamin B6 0.311mg 0.175mg 10%
Folate 28µg 63µg 9%
Copper 0.118mg 0.049mg 8%
Starch 17.27g 0g 7%
Potassium 535mg 316mg 6%
Carbs 21.15g 6.64g 5%
Vitamin E 0.04mg 0.78mg 5%
Vitamin B2 0.048mg 0.117mg 5%
Vitamin B3 1.41mg 0.639mg 5%
Iron 1.08mg 0.73mg 4%
Selenium 0.4µg 2.5µg 4%
Vitamin B5 0.376mg 0.573mg 4%
Calories 93kcal 34kcal 3%
Calcium 15mg 47mg 3%
Vitamin A 1µg 31µg 3%
Magnesium 28mg 21mg 2%
Fiber 2.2g 2.6g 2%
Protein 2.5g 2.82g 1%
Phosphorus 70mg 66mg 1%
Sodium 10mg 33mg 1%
Vitamin B1 0.064mg 0.071mg 1%
Choline 14.8mg 18.7mg 1%
Protein per 100 calories 2.7g 8.3g N/A
Calories per 10 g protein 372kcal 121kcal N/A
Weight per 100 calories 108g 294g N/A
Fats 0.13g 0.37g 0%
Net carbs 18.95g 4.04g N/A
Sugar 1.18g 1.7g N/A
Zinc 0.36mg 0.41mg 0%
Manganese 0.219mg 0.21mg 0%
Saturated fat 0.034g 0.039g 0%
Monounsaturated fat 0.003g 0.011g 0%
Polyunsaturated fat 0.057g 0.038g 0%
Tryptophan 0.025mg 0.033mg 0%
Threonine 0.081mg 0.088mg 0%
Isoleucine 0.08mg 0.079mg 0%
Leucine 0.119mg 0.129mg 0%
Lysine 0.13mg 0.135mg 0%
Methionine 0.038mg 0.038mg 0%
Phenylalanine 0.099mg 0.117mg 0%
Valine 0.125mg 0.125mg 0%
Histidine 0.042mg 0.059mg 0%
Fructose 0.34g 0.68g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
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 CarbsCarbs +218.5%
Contains more ProteinProtein +12.8%
Contains more FatsFats +184.6%
Contains more WaterWater +19.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
2
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -12.8%
Contains more Poly. FatPolyunsaturated fat +50%
Contains more Mono. FatMonounsaturated fat +266.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
2
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
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 StarchStarch +∞%
Contains more SucroseSucrose +300%
Contains more GlucoseGlucose +11.4%
Contains more FructoseFructose +100%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

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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/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.