Potatoes, flesh and skin vs Broccoli
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
Potatoes, flesh and skin: 100g (100g) | Broccoli: 100g (100g)
77
Potatoes, flesh and skin
31
Broccoli
2.05g
Potatoes, flesh and skin
2.57g
Broccoli
17.5g
Potatoes, flesh and skin
6.27g
Broccoli
0.09g
Potatoes, flesh and skin
0.34g
Broccoli
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
11%
Potatoes, flesh and skin
33%
Broccoli
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| Nutrient | Potatoes, flesh and skin | Broccoli |
|---|---|---|
| Calories | 77 | 31 |
| Protein | 2g | 2.6g |
| Carbs | 17.5g | 6.3g |
| Fat | 0.1g | 0.3g |
| Fiber | 2.1g | 2.4g |
| Sugar | 0.82g | — |
| Sodium | 6mg | 36mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.03g | 0.04g |
| Potassium | 425mg | 303mg |
| Vitamin A | 0mcg | 8mcg |
| Vitamin C | 19.7mg | 91.3mg |
| Calcium | 12mg | 46mg |
| Iron | 0.81mg | 0.69mg |
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 Potatoes, flesh and skin or Broccoli better for weight loss?
For weight loss, Broccoli is the better choice. Potatoes, flesh and skin has 77 calories and 2.05g protein per serving, while Broccoli has 31 calories and 2.57g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Potatoes, flesh and skin or Broccoli?
Broccoli has more protein per serving. Potatoes, flesh and skin provides 2.05g and Broccoli provides 2.57g of protein.
Can I eat both potatoes, flesh and skin and broccoli together?
Yes! Combining potatoes, flesh and skin and broccoli gives you 108 calories and 4.619999999999999g protein. This combination can work well as part of a balanced meal.