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Potatoes, microwaved, cooked in skin, flesh, with salt vs Broccoli, raw

Nutrition comparison per 100 g.

Potatoes, microwaved, cooked in skin, flesh, with salt 100 kcal Broccoli, raw 32 kcal
Calories
100 kcal 32 kcal
Protein
2.1 g 2.6 g
Carbs
23.3 g 6.3 g
Fiber
1.6 g 2.4 g
Sugars
~ 1.7 g
Fat
0.1 g 0.3 g
Sodium
243 mg 36 mg

Key takeaways

  • Broccoli, raw has 69% fewer calories (32 kcal vs 100 kcal).
  • Broccoli, raw has more protein (2.6 g vs 2.1 g).
  • Broccoli, raw has more carbs (6.3 g vs 23.3 g).
  • Broccoli, raw has more fiber (2.4 g vs 1.6 g).
  • Potatoes, microwaved, cooked in skin, flesh, with salt has more fat (0.1 g vs 0.3 g).
MacronutrientsPotatoes, microwaved, cooked in skin, flesh, with saltBroccoli, raw
Calories 100 kcal 32 kcal
Protein 2.1 g 2.6 g
Total Fat 0.1 g 0.3 g
Total Carbohydrate 23.3 g 6.3 g
Dietary Fiber 1.6 g 2.4 g
Total Sugars ~ 1.7 g
Water 73.6 g 90.0 g
CarbohydratesPotatoes, microwaved, cooked in skin, flesh, with saltBroccoli, raw
Total Carbohydrate 23.3 g 6.3 g
Dietary Fiber 1.6 g 2.4 g
Starch ~ 0.0 g
Total Sugars ~ 1.7 g
Fats & Fatty AcidsPotatoes, microwaved, cooked in skin, flesh, with saltBroccoli, raw
Total Fat 0.1 g 0.3 g
Saturated Fat 0.0 g 0.0 g
Monounsaturated Fat 0.0 g 0.0 g
Polyunsaturated Fat 0.0 g 0.0 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 10.0 mg 21.0 mg
Omega-6 Fatty Acids 32.0 mg 17.0 mg
Protein & Amino AcidsPotatoes, microwaved, cooked in skin, flesh, with saltBroccoli, raw
Protein 2.1 g 2.6 g
Histidine 46.0 mg 59.0 mg
Isoleucine 85.0 mg 79.0 mg
Leucine 126.0 mg 129.0 mg
Lysine 128.0 mg 135.0 mg
Methionine 33.0 mg 38.0 mg
Phenylalanine 93.0 mg 117.0 mg
Threonine 76.0 mg 88.0 mg
Tryptophan 33.0 mg 33.0 mg
Valine 118.0 mg 125.0 mg
Alanine 65.0 mg 104.0 mg
Arginine 97.0 mg 191.0 mg
Aspartic Acid 514.0 mg 325.0 mg
Cystine 27.0 mg 28.0 mg
Glutamic Acid 352.0 mg 542.0 mg
Glycine 62.0 mg 89.0 mg
Proline 76.0 mg 110.0 mg
Serine 91.0 mg 121.0 mg
Tyrosine 78.0 mg 50.0 mg
VitaminsPotatoes, microwaved, cooked in skin, flesh, with saltBroccoli, raw
Vitamin A (RAE) 0.0 mcg 31.0 mcg
Vitamin C 15.1 mg 91.3 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E ~ 0.8 mg
Vitamin K ~ 102.0 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.1 mg
Niacin (B3) 1.6 mg 0.6 mg
Vitamin B6 0.3 mg 0.2 mg
Folate (B9) 12.0 mcg 65.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.6 mg 0.6 mg
Choline ~ 18.7 mg
Betaine ~ 0.1 mg
MineralsPotatoes, microwaved, cooked in skin, flesh, with saltBroccoli, raw
Calcium 5.0 mg 47.0 mg
Iron 0.4 mg 0.7 mg
Magnesium 25.0 mg 21.0 mg
Phosphorus 109.0 mg 67.0 mg
Potassium 411.0 mg 316.0 mg
Sodium 243.0 mg 36.0 mg
Zinc 0.3 mg 0.4 mg
Copper 0.2 mg 0.1 mg
Manganese 0.2 mg 0.2 mg
Selenium 0.4 mcg 2.5 mcg
SterolsPotatoes, microwaved, cooked in skin, flesh, with saltBroccoli, raw
Cholesterol 0.0 mg 0.0 mg
OtherPotatoes, microwaved, cooked in skin, flesh, with saltBroccoli, raw
Alcohol ~ 0.0 g
Caffeine ~ 0.0 mg
Theobromine ~ 0.0 mg
Ash 1.0 g 0.9 g

Frequently asked questions

Which has fewer calories, Potatoes, microwaved, cooked in skin, flesh, with salt or Broccoli, raw?

Broccoli, raw has fewer calories: 100 kcal for Potatoes, microwaved, cooked in skin, flesh, with salt vs 32 kcal for Broccoli, raw per 100 g.

Which has more protein, Potatoes, microwaved, cooked in skin, flesh, with salt or Broccoli, raw?

Broccoli, raw has more protein: 2.1 g for Potatoes, microwaved, cooked in skin, flesh, with salt vs 2.6 g for Broccoli, raw per 100 g.

Which has more fiber, Potatoes, microwaved, cooked in skin, flesh, with salt or Broccoli, raw?

Broccoli, raw has more fiber: 1.6 g for Potatoes, microwaved, cooked in skin, flesh, with salt vs 2.4 g for Broccoli, raw per 100 g.

Is Potatoes, microwaved, cooked in skin, flesh, with salt or Broccoli, raw healthier?

Broccoli, raw is lower in calories, and Broccoli, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

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