Side-by-Side Comparison

Potato (Flesh & Skin, Baked) vs Broccoli (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean baked potato cut open displaying fluffy steaming interior and skin

vegetables

Potato (Flesh & Skin, Baked)

93Calories

2.5Protein

2.2Fiber

12.8Vit C

View Details

Vibrant green fresh broccoli florets on clean stone background

vegetables

Broccoli (Raw)

34Calories

2.8Protein

2.6Fiber

89.2Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-63%

Broccoli (Raw)

Broccoli (Raw) has fewer calories (energy) (34 kcal vs 93 kcal, 59 kcal less).

Higher Protein

+13%

Broccoli (Raw)

Broccoli (Raw) provides 2.8 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+0.32 g, +13%).

Higher Dietary Fiber

+18%

Broccoli (Raw)

Broccoli (Raw) provides 2.6 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+0.40 g, +18%).

Higher Vitamin C

+597%

Broccoli (Raw)

Broccoli (Raw) provides 89.2 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+76.4 mg, +597%).

Comparing per 100 g standard edible portion.

Nutrient

Potato (Flesh & Skin, Baked)100 g edible portion

Broccoli (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

93 kcal5% DV

Broccoli (Raw)

34 kcal2% DV

Potato (Flesh & Skin, Baked) provides 93 kcal vs 34 kcal in Broccoli (Raw) (+59 kcal, +174%).

ProteinBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

2.5 g5% DV

Broccoli (Raw)

2.8 g6% DV

Broccoli (Raw) provides 2.8 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+0.32 g, +13%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

21.2 g8% DV

Broccoli (Raw)

6.6 g2% DV

Potato (Flesh & Skin, Baked) provides 21.2 g vs 6.6 g in Broccoli (Raw) (+14.5 g, +219%).

Dietary FiberBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

2.2 g8% DV

Broccoli (Raw)

2.6 g9% DV

Broccoli (Raw) provides 2.6 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+0.40 g, +18%).

Total FatBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.13 g

Broccoli (Raw)

0.37 g

Broccoli (Raw) provides 0.37 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+0.24 g, +185%).

Total SugarsBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Broccoli (Raw)

1.7 g3% DV

Broccoli (Raw) provides 1.7 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+0.55 g, +48%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

12.8 mg14% DV

Broccoli (Raw)

89.2 mg99% DV

Broccoli (Raw) provides 89.2 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+76.4 mg, +597%).

Vitamin A (RAE)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0 µg

Broccoli (Raw)

31 µg3% DV

Broccoli (Raw) has higher vitamin a (rae) (31 µg vs 0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Broccoli (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.05 mg

Broccoli (Raw)

0.78 mg5% DV

Broccoli (Raw) provides 0.78 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+0.73 mg, +1460%).

Vitamin KBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

2.0 µg2% DV

Broccoli (Raw)

102 µg85% DV

Broccoli (Raw) provides 102 µg vs 2.0 µg in Potato (Flesh & Skin, Baked) (+100 µg, +4980%).

Folate (DFE)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

28 µg7% DV

Broccoli (Raw)

63 µg16% DV

Broccoli (Raw) provides 63 µg vs 28 µg in Potato (Flesh & Skin, Baked) (+35 µg, +125%).

Thiamin (Vitamin B1)Similar

Potato (Flesh & Skin, Baked)

0.11 mg9% DV

Broccoli (Raw)

0.07 mg6% DV

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Broccoli (Raw)

0.12 mg9% DV

Broccoli (Raw) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.05 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.4 mg9% DV

Broccoli (Raw)

0.64 mg4% DV

Potato (Flesh & Skin, Baked) provides 1.4 mg vs 0.64 mg in Broccoli (Raw) (+0.77 mg, +121%).

Pantothenic Acid (B5)Similar

Potato (Flesh & Skin, Baked)

0.58 mg12% DV

Broccoli (Raw)

0.57 mg11% DV

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of pantothenic acid (b5) (0.58 mg).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.30 mg18% DV

Broccoli (Raw)

0.18 mg10% DV

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.18 mg in Broccoli (Raw) (+0.12 mg, +70%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Broccoli (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

10.0 mg

Broccoli (Raw)

33.0 mg1% DV

Broccoli (Raw) provides 33.0 mg vs 10.0 mg in Potato (Flesh & Skin, Baked) (+23.0 mg, +230%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

535 mg11% DV

Broccoli (Raw)

316 mg7% DV

Potato (Flesh & Skin, Baked) provides 535 mg vs 316 mg in Broccoli (Raw) (+219 mg, +69%).

CalciumBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

15.0 mg1% DV

Broccoli (Raw)

47.0 mg4% DV

Broccoli (Raw) provides 47.0 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+32.0 mg, +213%).

IronPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.1 mg6% DV

Broccoli (Raw)

0.73 mg4% DV

Potato (Flesh & Skin, Baked) provides 1.1 mg vs 0.73 mg in Broccoli (Raw) (+0.35 mg, +48%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

28.0 mg7% DV

Broccoli (Raw)

21.0 mg5% DV

Potato (Flesh & Skin, Baked) provides 28.0 mg vs 21.0 mg in Broccoli (Raw) (+7.0 mg, +33%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

70.0 mg6% DV

Broccoli (Raw)

66.0 mg5% DV

Potato (Flesh & Skin, Baked) provides 70.0 mg vs 66.0 mg in Broccoli (Raw) (+4.0 mg, +6%).

ZincSimilar

Potato (Flesh & Skin, Baked)

0.36 mg3% DV

Broccoli (Raw)

0.41 mg4% DV

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of zinc (0.36 mg).

Lipids1 nutrients

Saturated FatSimilar

Potato (Flesh & Skin, Baked)

0.03 g

Broccoli (Raw)

0.04 g

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of saturated fat (0.03 g).

Nutrient

Potato (Flesh & Skin, Baked)173 g (1 medium baked potato (173 g))

Broccoli (Raw)91 g (1 cup chopped florets (91 g))

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

161 kcal8% DV

Broccoli (Raw)

31 kcal2% DV

Potato (Flesh & Skin, Baked) provides 161 kcal vs 31 kcal in Broccoli (Raw) (+130 kcal, +420%).

ProteinPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

4.3 g9% DV

Broccoli (Raw)

2.6 g5% DV

Potato (Flesh & Skin, Baked) provides 4.3 g vs 2.6 g in Broccoli (Raw) (+1.8 g, +69%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

36.6 g13% DV

Broccoli (Raw)

6.0 g2% DV

Potato (Flesh & Skin, Baked) provides 36.6 g vs 6.0 g in Broccoli (Raw) (+30.5 g, +506%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.8 g14% DV

Broccoli (Raw)

2.4 g8% DV

Potato (Flesh & Skin, Baked) provides 3.8 g vs 2.4 g in Broccoli (Raw) (+1.4 g, +61%).

Total FatBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.22 g

Broccoli (Raw)

0.34 g

Broccoli (Raw) provides 0.34 g vs 0.22 g in Potato (Flesh & Skin, Baked) (+0.11 g, +50%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.0 g4% DV

Broccoli (Raw)

1.5 g3% DV

Potato (Flesh & Skin, Baked) provides 2.0 g vs 1.5 g in Broccoli (Raw) (+0.44 g, +29%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

22.1 mg25% DV

Broccoli (Raw)

81.2 mg90% DV

Broccoli (Raw) provides 81.2 mg vs 22.1 mg in Potato (Flesh & Skin, Baked) (+59.0 mg, +267%).

Vitamin A (RAE)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0 µg

Broccoli (Raw)

28 µg3% DV

Broccoli (Raw) has higher vitamin a (rae) (28 µg vs 0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Broccoli (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.09 mg1% DV

Broccoli (Raw)

0.71 mg5% DV

Broccoli (Raw) provides 0.71 mg vs 0.09 mg in Potato (Flesh & Skin, Baked) (+0.62 mg, +721%).

Vitamin KBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

3.5 µg3% DV

Broccoli (Raw)

92 µg77% DV

Broccoli (Raw) provides 92 µg vs 3.5 µg in Potato (Flesh & Skin, Baked) (+89 µg, +2572%).

Folate (DFE)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

48 µg12% DV

Broccoli (Raw)

57 µg14% DV

Broccoli (Raw) provides 57 µg vs 48 µg in Potato (Flesh & Skin, Baked) (+8.9 µg, +18%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.18 mg15% DV

Broccoli (Raw)

0.06 mg5% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.06 mg).

Riboflavin (Vitamin B2)Similar

Potato (Flesh & Skin, Baked)

0.08 mg6% DV

Broccoli (Raw)

0.11 mg8% DV

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of riboflavin (vitamin b2) (0.08 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.4 mg15% DV

Broccoli (Raw)

0.58 mg4% DV

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 0.58 mg in Broccoli (Raw) (+1.9 mg, +320%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.0 mg20% DV

Broccoli (Raw)

0.52 mg10% DV

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.52 mg in Broccoli (Raw) (+0.49 mg, +94%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.52 mg30% DV

Broccoli (Raw)

0.16 mg9% DV

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.16 mg in Broccoli (Raw) (+0.36 mg, +224%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Broccoli (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

17.3 mg1% DV

Broccoli (Raw)

30.0 mg1% DV

Broccoli (Raw) provides 30.0 mg vs 17.3 mg in Potato (Flesh & Skin, Baked) (+12.7 mg, +74%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

926 mg20% DV

Broccoli (Raw)

288 mg6% DV

Potato (Flesh & Skin, Baked) provides 926 mg vs 288 mg in Broccoli (Raw) (+638 mg, +222%).

CalciumBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

26.0 mg2% DV

Broccoli (Raw)

42.8 mg3% DV

Broccoli (Raw) provides 42.8 mg vs 26.0 mg in Potato (Flesh & Skin, Baked) (+16.8 mg, +65%).

IronPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.9 mg10% DV

Broccoli (Raw)

0.66 mg4% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.66 mg in Broccoli (Raw) (+1.2 mg, +181%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

48.4 mg12% DV

Broccoli (Raw)

19.1 mg5% DV

Potato (Flesh & Skin, Baked) provides 48.4 mg vs 19.1 mg in Broccoli (Raw) (+29.3 mg, +153%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

121 mg10% DV

Broccoli (Raw)

60.1 mg5% DV

Potato (Flesh & Skin, Baked) provides 121 mg vs 60.1 mg in Broccoli (Raw) (+61.0 mg, +102%).

ZincPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.62 mg6% DV

Broccoli (Raw)

0.37 mg3% DV

Potato (Flesh & Skin, Baked) provides 0.62 mg vs 0.37 mg in Broccoli (Raw) (+0.25 mg, +67%).

Lipids1 nutrients

Saturated FatSimilar

Potato (Flesh & Skin, Baked)

0.05 g

Broccoli (Raw)

0.04 g

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of saturated fat (0.05 g).

Nutrient

Potato (Flesh & Skin, Baked)Amount per 100 kcal (108 g)

Broccoli (Raw)Amount per 100 kcal (294 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Potato (Flesh & Skin, Baked)

100 kcal5% DV

Broccoli (Raw)

100 kcal5% DV

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

2.7 g5% DV

Broccoli (Raw)

8.3 g17% DV

Broccoli (Raw) provides 8.3 g vs 2.7 g in Potato (Flesh & Skin, Baked) (+5.6 g, +207%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

22.8 g8% DV

Broccoli (Raw)

19.5 g7% DV

Potato (Flesh & Skin, Baked) provides 22.8 g vs 19.5 g in Broccoli (Raw) (+3.3 g, +17%).

Dietary FiberBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

2.4 g8% DV

Broccoli (Raw)

7.6 g27% DV

Broccoli (Raw) provides 7.6 g vs 2.4 g in Potato (Flesh & Skin, Baked) (+5.3 g, +222%).

Total FatBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.14 g

Broccoli (Raw)

1.1 g1% DV

Broccoli (Raw) provides 1.1 g vs 0.14 g in Potato (Flesh & Skin, Baked) (+0.95 g, +675%).

Total SugarsBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Broccoli (Raw)

5.0 g10% DV

Broccoli (Raw) provides 5.0 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+3.8 g, +302%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

13.8 mg15% DV

Broccoli (Raw)

262 mg291% DV

Broccoli (Raw) provides 262 mg vs 13.8 mg in Potato (Flesh & Skin, Baked) (+248 mg, +1797%).

Vitamin A (RAE)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0 µg

Broccoli (Raw)

91 µg10% DV

Broccoli (Raw) has higher vitamin a (rae) (91 µg vs 0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Broccoli (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.05 mg

Broccoli (Raw)

2.3 mg15% DV

Broccoli (Raw) provides 2.3 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+2.2 mg, +4147%).

Vitamin KBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

2.2 µg2% DV

Broccoli (Raw)

299 µg249% DV

Broccoli (Raw) provides 299 µg vs 2.2 µg in Potato (Flesh & Skin, Baked) (+297 µg, +13729%).

Folate (DFE)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

30 µg8% DV

Broccoli (Raw)

185 µg46% DV

Broccoli (Raw) provides 185 µg vs 30 µg in Potato (Flesh & Skin, Baked) (+155 µg, +512%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.11 mg10% DV

Broccoli (Raw)

0.21 mg17% DV

Broccoli (Raw) provides 0.21 mg vs 0.11 mg in Potato (Flesh & Skin, Baked) (+0.09 mg, +82%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Broccoli (Raw)

0.34 mg26% DV

Broccoli (Raw) provides 0.34 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+0.29 mg, +564%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

1.5 mg10% DV

Broccoli (Raw)

1.9 mg12% DV

Broccoli (Raw) provides 1.9 mg vs 1.5 mg in Potato (Flesh & Skin, Baked) (+0.35 mg, +23%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.63 mg13% DV

Broccoli (Raw)

1.7 mg34% DV

Broccoli (Raw) provides 1.7 mg vs 0.63 mg in Potato (Flesh & Skin, Baked) (+1.1 mg, +167%).

Vitamin B6Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.32 mg19% DV

Broccoli (Raw)

0.51 mg30% DV

Broccoli (Raw) provides 0.51 mg vs 0.32 mg in Potato (Flesh & Skin, Baked) (+0.19 mg, +60%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Broccoli (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

10.8 mg

Broccoli (Raw)

97.0 mg4% DV

Broccoli (Raw) provides 97.0 mg vs 10.8 mg in Potato (Flesh & Skin, Baked) (+86.2 mg, +798%).

PotassiumBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

578 mg12% DV

Broccoli (Raw)

929 mg20% DV

Broccoli (Raw) provides 929 mg vs 578 mg in Potato (Flesh & Skin, Baked) (+351 mg, +61%).

CalciumBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

16.2 mg1% DV

Broccoli (Raw)

138 mg11% DV

Broccoli (Raw) provides 138 mg vs 16.2 mg in Potato (Flesh & Skin, Baked) (+122 mg, +753%).

IronBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

1.2 mg6% DV

Broccoli (Raw)

2.1 mg12% DV

Broccoli (Raw) provides 2.1 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+0.98 mg, +84%).

MagnesiumBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

30.2 mg7% DV

Broccoli (Raw)

61.7 mg15% DV

Broccoli (Raw) provides 61.7 mg vs 30.2 mg in Potato (Flesh & Skin, Baked) (+31.5 mg, +104%).

PhosphorusBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

75.6 mg6% DV

Broccoli (Raw)

194 mg16% DV

Broccoli (Raw) provides 194 mg vs 75.6 mg in Potato (Flesh & Skin, Baked) (+118 mg, +157%).

ZincBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.39 mg4% DV

Broccoli (Raw)

1.2 mg11% DV

Broccoli (Raw) provides 1.2 mg vs 0.39 mg in Potato (Flesh & Skin, Baked) (+0.82 mg, +210%).

Lipids1 nutrients

Saturated FatBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.03 g

Broccoli (Raw)

0.11 g1% DV

Broccoli (Raw) provides slightly more saturated fat (0.11 g vs 0.03 g).

Nutrient

Potato (Flesh & Skin, Baked)Normalized to 300 kcal (323 g)

Broccoli (Raw)Normalized to 300 kcal (882 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Potato (Flesh & Skin, Baked)

300 kcal15% DV

Broccoli (Raw)

300 kcal15% DV

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

8.1 g16% DV

Broccoli (Raw)

24.9 g50% DV

Broccoli (Raw) provides 24.9 g vs 8.1 g in Potato (Flesh & Skin, Baked) (+16.8 g, +208%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

68.3 g25% DV

Broccoli (Raw)

58.6 g21% DV

Potato (Flesh & Skin, Baked) provides 68.3 g vs 58.6 g in Broccoli (Raw) (+9.7 g, +17%).

Dietary FiberBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

7.1 g25% DV

Broccoli (Raw)

22.9 g82% DV

Broccoli (Raw) provides 22.9 g vs 7.1 g in Potato (Flesh & Skin, Baked) (+15.8 g, +223%).

Total FatBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.42 g1% DV

Broccoli (Raw)

3.3 g4% DV

Broccoli (Raw) provides 3.3 g vs 0.42 g in Potato (Flesh & Skin, Baked) (+2.8 g, +677%).

Total SugarsBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

3.7 g7% DV

Broccoli (Raw)

15.0 g30% DV

Broccoli (Raw) provides 15.0 g vs 3.7 g in Potato (Flesh & Skin, Baked) (+11.3 g, +304%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

41.3 mg46% DV

Broccoli (Raw)

787 mg874% DV

Broccoli (Raw) provides 787 mg vs 41.3 mg in Potato (Flesh & Skin, Baked) (+745 mg, +1803%).

Vitamin A (RAE)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0 µg

Broccoli (Raw)

273 µg30% DV

Broccoli (Raw) has higher vitamin a (rae) (273 µg vs 0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Broccoli (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.16 mg1% DV

Broccoli (Raw)

6.9 mg46% DV

Broccoli (Raw) provides 6.9 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+6.7 mg, +4160%).

Vitamin KBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

6.5 µg5% DV

Broccoli (Raw)

896 µg747% DV

Broccoli (Raw) provides 896 µg vs 6.5 µg in Potato (Flesh & Skin, Baked) (+890 µg, +13772%).

Folate (DFE)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

90 µg23% DV

Broccoli (Raw)

556 µg139% DV

Broccoli (Raw) provides 556 µg vs 90 µg in Potato (Flesh & Skin, Baked) (+465 µg, +514%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.34 mg29% DV

Broccoli (Raw)

0.63 mg52% DV

Broccoli (Raw) provides 0.63 mg vs 0.34 mg in Potato (Flesh & Skin, Baked) (+0.28 mg, +83%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.16 mg12% DV

Broccoli (Raw)

1.0 mg79% DV

Broccoli (Raw) provides 1.0 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+0.88 mg, +566%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

4.6 mg28% DV

Broccoli (Raw)

5.6 mg35% DV

Broccoli (Raw) provides 5.6 mg vs 4.6 mg in Potato (Flesh & Skin, Baked) (+1.1 mg, +24%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

1.9 mg38% DV

Broccoli (Raw)

5.1 mg101% DV

Broccoli (Raw) provides 5.1 mg vs 1.9 mg in Potato (Flesh & Skin, Baked) (+3.2 mg, +168%).

Vitamin B6Broccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.96 mg57% DV

Broccoli (Raw)

1.5 mg91% DV

Broccoli (Raw) provides 1.5 mg vs 0.96 mg in Potato (Flesh & Skin, Baked) (+0.58 mg, +60%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Broccoli (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Broccoli (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

32.3 mg1% DV

Broccoli (Raw)

291 mg13% DV

Broccoli (Raw) provides 291 mg vs 32.3 mg in Potato (Flesh & Skin, Baked) (+259 mg, +801%).

PotassiumBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

1,728 mg37% DV

Broccoli (Raw)

2,787 mg59% DV

Broccoli (Raw) provides 2,787 mg vs 1,728 mg in Potato (Flesh & Skin, Baked) (+1,059 mg, +61%).

CalciumBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

48.5 mg4% DV

Broccoli (Raw)

415 mg32% DV

Broccoli (Raw) provides 415 mg vs 48.5 mg in Potato (Flesh & Skin, Baked) (+366 mg, +756%).

IronBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

3.5 mg19% DV

Broccoli (Raw)

6.4 mg36% DV

Broccoli (Raw) provides 6.4 mg vs 3.5 mg in Potato (Flesh & Skin, Baked) (+3.0 mg, +85%).

MagnesiumBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

90.4 mg22% DV

Broccoli (Raw)

185 mg44% DV

Broccoli (Raw) provides 185 mg vs 90.4 mg in Potato (Flesh & Skin, Baked) (+94.8 mg, +105%).

PhosphorusBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

226 mg18% DV

Broccoli (Raw)

582 mg47% DV

Broccoli (Raw) provides 582 mg vs 226 mg in Potato (Flesh & Skin, Baked) (+356 mg, +157%).

ZincBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

1.2 mg11% DV

Broccoli (Raw)

3.6 mg33% DV

Broccoli (Raw) provides 3.6 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+2.5 mg, +211%).

Lipids1 nutrients

Saturated FatBroccoli (Raw) higher

Potato (Flesh & Skin, Baked)

0.10 g

Broccoli (Raw)

0.34 g2% DV

Broccoli (Raw) provides 0.34 g vs 0.10 g in Potato (Flesh & Skin, Baked) (+0.25 g, +255%).

Potato (Flesh & Skin, Baked) vs Broccoli (Raw)

Potato (Flesh & Skin, Baked)

Broccoli (Raw)

Nutritional Takeaways

Comparison Summary