Broccoli vs. Russet Potato
Nutrition comparison of Broccoli and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and russet potato:
- Both russet potato and broccoli are high in potassium.
- Broccoli has 57% less calories than russet potato.
- Broccoli has 63% less carbohydrates than russet potato.
- Broccoli has more riboflavin and folate, however, russet potato contains more Vitamin B6.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 57% less calories than russet potato - russet potato has 79 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Russet Potato | |
|---|---|---|
| Protein | 28% | 11% |
| Carbohydrates | 65% | 89% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 63% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 100% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Russet potato and broccoli contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Russet potato and broccoli contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both russet potato and broccoli are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 14 times more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than russet potato - broccoli has 31ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and broccoli contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 55 times more Vitamin K than russet potato - russet potato has 1.8ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin and folate, however, russet potato contains more Vitamin B6. Both broccoli and russet potato contain significant amounts of thiamin, niacin and pantothenic acid.
| Broccoli | Russet Potato | |
|---|---|---|
| Thiamin | 0.071 MG | 0.082 MG |
| Riboflavin | 0.117 MG | 0.033 MG |
| Niacin | 0.639 MG | 1.035 MG |
| Pantothenic acid | 0.573 MG | 0.301 MG |
| Vitamin B6 | 0.175 MG | 0.345 MG |
| Folate | 63 UG | 14 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 262% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Russet potato and broccoli contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both russet potato and broccoli are high in potassium. Russet potato has 32% more potassium than broccoli - russet potato has 417mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Broccoli | Russet Potato | |
|---|---|---|
| beta-carotene | 361 UG | ~ |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Broccoli | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.01 G |
| Total | 0.0215 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and russet potato contain small amounts of linoleic acid.
| Broccoli | Russet Potato | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.032 G |
| Total | 0.055 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Broccoli (Broccoli, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Broccoli g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or broccoli contain more calories in 100 grams?Broccoli has 60% less calories than russet potato - russet potato has 79 calories in 100g and broccoli has 34 calories.
Does russet potato or broccoli have more carbohydrates?
By weight, broccoli has 60% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does russet potato or broccoli contain more potassium?
Both russet potato and broccoli are high in potassium. Russet potato has 30% more potassium than broccoli - russet potato has 417mg of potassium in 100 grams and broccoli has 316mg of potassium.