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Broccoli vs. Sweet potato — In-Depth Nutrition Comparison

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How are Broccoli and Sweet potato different?

  • Broccoli is richer in Vitamin K, Vitamin C, and Folate, while Sweet potato is higher in Vitamin A RAE, Manganese, Copper, Vitamin B6, Vitamin B5, and Vitamin B3.
  • Sweet potato covers your daily need of Vitamin A RAE 103% more than Broccoli.
  • Broccoli contains 44 times more Vitamin K than Sweet potato. Broccoli contains 101.6µg of Vitamin K, while Sweet potato contains 2.3µg.

Broccoli, raw and Sweet potato, cooked, baked in skin, flesh, without salt types were used in this article.

Infographic

Broccoli vs Sweet potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +23.7%
Contains more Phosphorus +22.2%
Contains more Zinc +28.1%
Contains more Selenium +1150%
Contains more Magnesium +28.6%
Contains more Potassium +50.3%
Contains more Copper +228.6%
Contains more Manganese +136.7%
Equal in Iron - 0.69
Equal in Sodium - 36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +23.7%
Contains more Phosphorus +22.2%
Contains more Zinc +28.1%
Contains more Selenium +1150%
Contains more Magnesium +28.6%
Contains more Potassium +50.3%
Contains more Copper +228.6%
Contains more Manganese +136.7%
Equal in Iron - 0.69
Equal in Sodium - 36

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin C +355.1%
Contains more Vitamin B2 +10.4%
Contains more Folate +950%
Contains more Vitamin K +4317.4%
Contains more Vitamin A +2984.8%
Contains more Vitamin B1 +50.7%
Contains more Vitamin B3 +132.7%
Contains more Vitamin B5 +54.3%
Contains more Vitamin B6 +63.4%
Equal in Vitamin E - 0.71
Equal in Vitamin B2 - 0.106
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin C +355.1%
Contains more Vitamin B2 +10.4%
Contains more Folate +950%
Contains more Vitamin K +4317.4%
Contains more Vitamin A +2984.8%
Contains more Vitamin B1 +50.7%
Contains more Vitamin B3 +132.7%
Contains more Vitamin B5 +54.3%
Contains more Vitamin B6 +63.4%
Equal in Vitamin E - 0.71
Equal in Vitamin B2 - 0.106

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +40.3%
Contains more Fats +146.7%
Contains more Water +17.8%
Contains more Carbs +211.9%
Contains more Other +55.2%
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +40.3%
Contains more Fats +146.7%
Contains more Water +17.8%
Contains more Carbs +211.9%
Contains more Other +55.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +142.1%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +142.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Fructose +36%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +2180%
Contains more Glucose +16.3%
Contains more Maltose +1385.7%
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
Contains more Fructose +36%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +2180%
Contains more Glucose +16.3%
Contains more Maltose +1385.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Sweet potato
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Sweet potato Opinion
Net carbs 4.04g 17.41g Sweet potato
Protein 2.82g 2.01g Broccoli
Fats 0.37g 0.15g Broccoli
Carbs 6.64g 20.71g Sweet potato
Calories 34kcal 90kcal Sweet potato
Starch 0g 7.05g Sweet potato
Fructose 0.68g 0.5g Broccoli
Sugar 1.7g 6.48g Broccoli
Fiber 2.6g 3.3g Sweet potato
Calcium 47mg 38mg Broccoli
Iron 0.73mg 0.69mg Broccoli
Magnesium 21mg 27mg Sweet potato
Phosphorus 66mg 54mg Broccoli
Potassium 316mg 475mg Sweet potato
Sodium 33mg 36mg Broccoli
Zinc 0.41mg 0.32mg Broccoli
Copper 0.049mg 0.161mg Sweet potato
Manganese 0.21mg 0.497mg Sweet potato
Selenium 2.5µg 0.2µg Broccoli
Vitamin A 623IU 19218IU Sweet potato
Vitamin A RAE 31µg 961µg Sweet potato
Vitamin E 0.78mg 0.71mg Broccoli
Vitamin C 89.2mg 19.6mg Broccoli
Vitamin B1 0.071mg 0.107mg Sweet potato
Vitamin B2 0.117mg 0.106mg Broccoli
Vitamin B3 0.639mg 1.487mg Sweet potato
Vitamin B5 0.573mg 0.884mg Sweet potato
Vitamin B6 0.175mg 0.286mg Sweet potato
Folate 63µg 6µg Broccoli
Vitamin K 101.6µg 2.3µg Broccoli
Tryptophan 0.033mg 0.04mg Sweet potato
Threonine 0.088mg 0.107mg Sweet potato
Isoleucine 0.079mg 0.07mg Broccoli
Leucine 0.129mg 0.118mg Broccoli
Lysine 0.135mg 0.084mg Broccoli
Methionine 0.038mg 0.037mg Broccoli
Phenylalanine 0.117mg 0.114mg Broccoli
Valine 0.125mg 0.11mg Broccoli
Histidine 0.059mg 0.039mg Broccoli
Saturated Fat 0.039g 0.052g Broccoli
Monounsaturated Fat 0.011g 0.002g Broccoli
Polyunsaturated fat 0.038g 0.092g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
120%
Sweet potato
Minerals Daily Need Coverage Score
19%
Broccoli
25%
Sweet potato

Comparison summary

Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.