Broccoli vs. Sweet potato — In-Depth Nutrition Comparison
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How are broccoli and sweet potatoes different?
- Broccoli is richer in vitamin K, vitamin C, and folate, while sweet potatoes are higher in vitamin A, manganese, copper, vitamin B6, vitamin B5, and vitamin B3.
- Sweet potatoes cover your daily need for vitamin A, 372% more than broccoli.
- Broccoli contains 44 times more vitamin K than sweet potatoes. Broccoli contains 101.6µg of vitamin K, while sweet potatoes contain 2.3µg.
- Sweet potatoes have a higher glycemic index (70) than broccoli (32).
Broccoli, raw and Sweet potato, cooked, baked in skin, flesh, without salt types were used in this article.
Infographic
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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 CalciumCalcium | +23.7% |
| Contains more ZincZinc | +28.1% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains more SeleniumSelenium | +1150% |
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more PotassiumPotassium | +50.3% |
| Contains more CopperCopper | +228.6% |
| Contains more ManganeseManganese | +136.7% |
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 CVitamin C | +355.1% |
| Contains more Vitamin KVitamin K | +4317.4% |
| Contains more FolateFolate | +950% |
| Contains more CholineCholine | +42.7% |
| Contains more Vitamin AVitamin A | +3000% |
| Contains more Vitamin B1Vitamin B1 | +50.7% |
| Contains more Vitamin B3Vitamin B3 | +132.7% |
| Contains more Vitamin B5Vitamin B5 | +54.3% |
| Contains more Vitamin B6Vitamin B6 | +63.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more ProteinProtein | +40.3% |
| Contains more FatsFats | +146.7% |
| Contains more WaterWater | +17.8% |
| Contains more CarbsCarbs | +211.9% |
| Contains more OtherOther | +55.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains less Sat. FatSaturated fat | -25% |
| Contains more Mono. FatMonounsaturated fat | +450% |
| Contains more Poly. FatPolyunsaturated fat | +142.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 FructoseFructose | +36% |
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +2180% |
| Contains more GlucoseGlucose | +16.3% |
| Contains more MaltoseMaltose | +1385.7% |
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 31µg | 961µg | 103% |
| Vitamin K | 101.6µg | 2.3µg | 83% |
| Vitamin C | 89.2mg | 19.6mg | 77% |
| Folate | 63µg | 6µg | 14% |
| Manganese | 0.21mg | 0.497mg | 12% |
| Copper | 0.049mg | 0.161mg | 12% |
| Vitamin B6 | 0.175mg | 0.286mg | 9% |
| Vitamin B5 | 0.573mg | 0.884mg | 6% |
| Carbs | 6.64g | 20.71g | 5% |
| Potassium | 316mg | 475mg | 5% |
| Vitamin B3 | 0.639mg | 1.487mg | 5% |
| Selenium | 2.5µg | 0.2µg | 4% |
| Calories | 34kcal | 90kcal | 3% |
| Vitamin B1 | 0.071mg | 0.107mg | 3% |
| Starch | 0g | 7.05g | 3% |
| Fiber | 2.6g | 3.3g | 3% |
| Protein | 2.82g | 2.01g | 2% |
| Phosphorus | 66mg | 54mg | 2% |
| Magnesium | 21mg | 27mg | 1% |
| Calcium | 47mg | 38mg | 1% |
| Iron | 0.73mg | 0.69mg | 1% |
| Choline | 18.7mg | 13.1mg | 1% |
| Vitamin B2 | 0.117mg | 0.106mg | 1% |
| Zinc | 0.41mg | 0.32mg | 1% |
| Fats | 0.37g | 0.15g | 0% |
| Net carbs | 4.04g | 17.41g | N/A |
| Sugar | 1.7g | 6.48g | N/A |
| Sodium | 33mg | 36mg | 0% |
| Vitamin E | 0.78mg | 0.71mg | 0% |
| Saturated fat | 0.039g | 0.052g | 0% |
| Monounsaturated fat | 0.011g | 0.002g | 0% |
| Polyunsaturated fat | 0.038g | 0.092g | 0% |
| Tryptophan | 0.033mg | 0.04mg | 0% |
| Threonine | 0.088mg | 0.107mg | 0% |
| Isoleucine | 0.079mg | 0.07mg | 0% |
| Leucine | 0.129mg | 0.118mg | 0% |
| Lysine | 0.135mg | 0.084mg | 0% |
| Methionine | 0.038mg | 0.037mg | 0% |
| Phenylalanine | 0.117mg | 0.114mg | 0% |
| Valine | 0.125mg | 0.11mg | 0% |
| Histidine | 0.059mg | 0.039mg | 0% |
| Fructose | 0.68g | 0.5g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
59%
47%
Minerals Daily Need Coverage Score
19%
25%
Comparison summary
Which food is cheaper?
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Broccoli is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Broccoli is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Broccoli is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.