Russet potato vs. Broccoli — In-Depth Nutrition Comparison
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What are the main differences between russet potatoes and broccoli?
- Russet potatoes are richer in vitamin B6, potassium, and copper, yet broccoli is richer in vitamin C, vitamin K, folate, and vitamin B2.
- Broccoli's daily need coverage for vitamin C is 90% higher.
- Russet potatoes have 3 times more carbs than broccoli. Russet potatoes have 21.44g of carbs, while broccoli has 6.64g.
- Broccoli has a lower glycemic index than russet potatoes.
We used Potatoes, Russet, flesh, and skin, baked and Broccoli, raw types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more PotassiumPotassium | +74.1% |
| Contains more IronIron | +46.6% |
| Contains more CopperCopper | +118.4% |
| Contains less SodiumSodium | -57.6% |
| Contains more CalciumCalcium | +161.1% |
| Contains more ZincZinc | +17.1% |
| Contains more SeleniumSelenium | +400% |
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.
| Contains more Vitamin B3Vitamin B3 | +111% |
| Contains more Vitamin B6Vitamin B6 | +102.3% |
| Contains more Vitamin CVitamin C | +974.7% |
| Contains more Vitamin AVitamin A | +3000% |
| Contains more Vitamin EVitamin E | +1014.3% |
| Contains more Vitamin B2Vitamin B2 | +143.8% |
| Contains more Vitamin B5Vitamin B5 | +50.8% |
| Contains more Vitamin KVitamin K | +4980% |
| Contains more FolateFolate | +142.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 8.3mg | 89.2mg | 90% |
| Vitamin K | 2µg | 101.6µg | 83% |
| Vitamin B6 | 0.354mg | 0.175mg | 14% |
| Folate | 26µg | 63µg | 9% |
| Potassium | 550mg | 316mg | 7% |
| Starch | 17.45g | 0g | 7% |
| Copper | 0.107mg | 0.049mg | 6% |
| Carbs | 21.44g | 6.64g | 5% |
| Vitamin E | 0.07mg | 0.78mg | 5% |
| Vitamin B2 | 0.048mg | 0.117mg | 5% |
| Iron | 1.07mg | 0.73mg | 4% |
| Selenium | 0.5µg | 2.5µg | 4% |
| Vitamin B3 | 1.348mg | 0.639mg | 4% |
| Vitamin B5 | 0.38mg | 0.573mg | 4% |
| Calories | 97kcal | 34kcal | 3% |
| Calcium | 18mg | 47mg | 3% |
| Vitamin A | 1µg | 31µg | 3% |
| Magnesium | 30mg | 21mg | 2% |
| Fiber | 2.3g | 2.6g | 1% |
| Zinc | 0.35mg | 0.41mg | 1% |
| Phosphorus | 71mg | 66mg | 1% |
| Sodium | 14mg | 33mg | 1% |
| Manganese | 0.228mg | 0.21mg | 1% |
| Choline | 15mg | 18.7mg | 1% |
| Protein | 2.63g | 2.82g | 0% |
| Protein per 100 calories | 2.7g | 8.3g | N/A |
| Calories per 10 g protein | 369kcal | 121kcal | N/A |
| Weight per 100 calories | 103g | 294g | N/A |
| Fats | 0.13g | 0.37g | 0% |
| Net carbs | 19.14g | 4.04g | N/A |
| Sugar | 1.08g | 1.7g | N/A |
| Vitamin B1 | 0.067mg | 0.071mg | 0% |
| Saturated fat | 0.032g | 0.039g | 0% |
| Monounsaturated fat | 0.003g | 0.011g | 0% |
| Polyunsaturated fat | 0.054g | 0.038g | 0% |
| Tryptophan | 0.027mg | 0.033mg | 0% |
| Threonine | 0.086mg | 0.088mg | 0% |
| Isoleucine | 0.085mg | 0.079mg | 0% |
| Leucine | 0.125mg | 0.129mg | 0% |
| Lysine | 0.137mg | 0.135mg | 0% |
| Methionine | 0.041mg | 0.038mg | 0% |
| Phenylalanine | 0.104mg | 0.117mg | 0% |
| Valine | 0.131mg | 0.125mg | 0% |
| Histidine | 0.044mg | 0.059mg | 0% |
| Fructose | 0.32g | 0.68g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
| Contains more CarbsCarbs | +222.9% |
| Contains more FatsFats | +184.6% |
| Contains more WaterWater | +19.9% |
~equal in
Protein
~2.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
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 | -17.9% |
| Contains more Poly. FatPolyunsaturated fat | +42.1% |
| Contains more Mono. FatMonounsaturated fat | +266.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 | +290% |
| Contains more GlucoseGlucose | +32.4% |
| Contains more FructoseFructose | +112.5% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
