Broccoli vs Potatoes, flesh and skin
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Broccoli
Best for muscle gain
Broccoli
Best for low-carb
Broccoli
Macro Comparison
Broccoli: 100g (100g) | Potatoes, flesh and skin: 100g (100g)
31
Broccoli
77
Potatoes, flesh and skin
2.57g
Broccoli
2.05g
Potatoes, flesh and skin
6.27g
Broccoli
17.5g
Potatoes, flesh and skin
0.34g
Broccoli
0.09g
Potatoes, flesh and skin
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
33%
Broccoli
11%
Potatoes, flesh and skin
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| Nutrient | Broccoli | Potatoes, flesh and skin |
|---|---|---|
| Calories | 31 | 77 |
| Protein | 2.6g | 2g |
| Carbs | 6.3g | 17.5g |
| Fat | 0.3g | 0.1g |
| Fiber | 2.4g | 2.1g |
| Sugar | — | 0.82g |
| Sodium | 36mg | 6mg |
| Cholesterol | — | 0mg |
| Saturated Fat | 0.04g | 0.03g |
| Potassium | 303mg | 425mg |
| Vitamin A | 8mcg | 0mcg |
| Vitamin C | 91.3mg | 19.7mg |
| Calcium | 46mg | 12mg |
| Iron | 0.69mg | 0.81mg |
Which Should You Choose?
For weight loss
Choose Broccoli. With 31 calories and 2.57g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Broccoli. Broccoli delivers 2.57g protein per serving — 0.5g more than Potatoes, flesh and skin.
For low-carb diets
Choose Broccoli with 6.27g carbs per serving.
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Take the free quizCommon Questions
Is Broccoli or Potatoes, flesh and skin better for weight loss?
For weight loss, Broccoli is the better choice. Broccoli has 31 calories and 2.57g protein per serving, while Potatoes, flesh and skin has 77 calories and 2.05g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Broccoli or Potatoes, flesh and skin?
Broccoli has more protein per serving. Broccoli provides 2.57g and Potatoes, flesh and skin provides 2.05g of protein.
Can I eat both broccoli and potatoes, flesh and skin together?
Yes! Combining broccoli and potatoes, flesh and skin gives you 108 calories and 4.619999999999999g protein. This combination can work well as part of a balanced meal.