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  6. Sweet potato vs. Broccoli

Sweet potato vs. Broccoli — In-Depth Nutrition Comparison

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How are Sweet potato and Broccoli different?

  • Sweet potato is richer in Vitamin A RAE, Manganese, Copper, Vitamin B6, Vitamin B5, and Vitamin B3, while Broccoli is higher in Vitamin K, Vitamin C, and Folate.
  • Sweet potato covers your daily need of Vitamin A RAE 103% more than Broccoli.
  • Sweet potato contains 3 times more Copper than Broccoli. Sweet potato contains 0.161mg of Copper, while Broccoli contains 0.049mg.

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

Infographic

Sweet potato vs Broccoli 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.
Sweet potato
Sweet potato
4
:
6
Broccoli
Broccoli
Contains more Magnesium +28.6%
Contains more Potassium +50.3%
Contains more Copper +228.6%
Contains more Manganese +136.7%
Contains more Calcium +23.7%
Contains more Phosphorus +22.2%
Contains more Zinc +28.1%
Contains more Selenium +1150%
Equal in Iron - 0.73
Equal in Sodium - 33
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Magnesium +28.6%
Contains more Potassium +50.3%
Contains more Copper +228.6%
Contains more Manganese +136.7%
Contains more Calcium +23.7%
Contains more Phosphorus +22.2%
Contains more Zinc +28.1%
Contains more Selenium +1150%
Equal in Iron - 0.73
Equal in Sodium - 33

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.
Sweet potato
Sweet potato
5
:
5
Broccoli
Broccoli
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%
Contains more Vitamin C +355.1%
Contains more Vitamin B2 +10.4%
Contains more Folate +950%
Contains more Vitamin K +4317.4%
Equal in Vitamin E - 0.78
Sweet potato
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%
Broccoli
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%
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%
Contains more Vitamin C +355.1%
Contains more Vitamin B2 +10.4%
Contains more Folate +950%
Contains more Vitamin K +4317.4%
Equal in Vitamin E - 0.78

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Broccoli
Broccoli
Contains more Polyunsaturated fat +142.1%
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +450%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +142.1%
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +450%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
4
:
2
Broccoli
Broccoli
Contains more Starch +∞%
Contains more Sucrose +2180%
Contains more Glucose +16.3%
Contains more Maltose +1385.7%
Contains more Fructose +36%
Contains more Lactose +∞%
Sweet potato
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
Broccoli
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
Contains more Starch +∞%
Contains more Sucrose +2180%
Contains more Glucose +16.3%
Contains more Maltose +1385.7%
Contains more Fructose +36%
Contains more Lactose +∞%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Broccoli
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
120%
Sweet potato
65%
Broccoli
Minerals Daily Need Coverage Score
25%
Sweet potato
19%
Broccoli

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