Broccoli VS Potato
A detailed nutritional comparison
Broccoli
Potato
🎯 Quick Verdict
Broccoli and potatoes offer distinct nutritional benefits. Broccoli is lower in calories, higher in protein, and fiber, and packed with vitamins such as Vitamin C and K, while potatoes are higher in carbohydrates, making them better for energy provision. Broccoli is ideal for weight management and nutrient density, whereas potatoes are great for sustained energy and versatility in meals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 55 kcal per 100g | 77 kcal per 100g | ✓ |
| Protein | 3.7g per 100g | 2g per 100g | ✓ |
| Carbs | 11.2g per 100g | 17.5g per 100g | ✓ |
| Fat | 0.6g per 100g | 0.1g per 100g | ✓ |
| Fiber | 2.6g per 100g | 2.2g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 89.2mg per 100g | 19.7mg per 100g | ✓ |
| Vitamin K | 101.6mcg per 100g | 2mcg per 100g | ✓ |
| Potassium | 316mg per 100g | 425mg per 100g | ✓ |
| Iron | 0.73mg per 100g | 0.81mg per 100g | ✓ |
🏆 Category Winners
Protein
Broccoli contains nearly double the protein compared to potatoes.
Fiber
Broccoli has slightly more fiber, aiding digestion.
Calories
Broccoli has around 30% fewer calories than potatoes.
Vitamins
Broccoli is substantially higher in Vitamin C and K, making it excellent for immune and bone health.
🥗 Diet Compatibility
Keto
Food 1: Compatible
Food 2: Limited Compatibility
Broccoli is low-carb and keto-friendly, while potatoes are higher in carbs.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten, making them gluten-free friendly.
Paleo
Food 1: Compatible
Food 2: Compatible
Both are naturally paleo-friendly, though potatoes should be consumed in moderation.
Low-Carb
Food 1: Compatible
Food 2: Not Compatible
Broccoli is low in carbs, while potatoes are relatively high in carbohydrates.
💪 Health Benefits Comparison
Food 1 Benefits
- Rich in Vitamin C and K for immune and bone health
- High in antioxidants with anti-inflammatory properties
- Supports digestion with its fiber content
- Low calorie and nutrient-dense for weight management
Food 2 Benefits
- Excellent source of potassium to support heart health
- Provides energy from complex carbohydrates
- Contains Vitamin B6 for improving brain health
- Supports iron intake for hemoglobin production
✅ The Bottom Line
Broccoli is better suited for weight loss, nutrient density, and low-carb diets, while potatoes are excellent for fueling energy needs and supporting heart health with their high potassium content. Choose broccoli for salads, smoothies, or side dishes when prioritizing health, and potatoes for starchy meals or post-workout energy replenishment.
Choose Food 1 for: Weight loss, nutrient density, low-carb diets
Choose Food 2 for: Energy provision, heart health, workout recovery
