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Broccoli vs Sweet potato - In-Depth Nutrition Comparison

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What are the differences between Broccoli and Sweet potato?

  • Broccoli is higher in Vitamin C, Vitamin K, and Folate, yet Sweet potato is higher in Vitamin A RAE, and Copper.
  • Broccoli's daily need coverage for Vitamin C is 96% more.
  • Broccoli has 56 times more Vitamin K than Sweet potato. While Broccoli has 101.6µg of Vitamin K, Sweet potato has only 1.8µg.
  • The amount of Sugar in Broccoli is lower.

We used Broccoli, raw and Sweet potato, raw, unprepared types in this article.

Infographic

Broccoli vs Sweet potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +56.7%
Contains more Iron +19.7%
Contains more Phosphorus +40.4%
Contains less Sodium -40%
Contains more Zinc +36.7%
Contains more Magnesium +19%
Contains more Copper +208.2%
Equal in Potassium - 337
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Calcium +56.7%
Contains more Iron +19.7%
Contains more Phosphorus +40.4%
Contains less Sodium -40%
Contains more Zinc +36.7%
Contains more Magnesium +19%
Contains more Copper +208.2%
Equal in Potassium - 337

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +200%
Contains more Vitamin C +3616.7%
Contains more Vitamin B2 +91.8%
Contains more Vitamin B3 +14.7%
Contains more Folate +472.7%
Contains more Vitamin K +5544.4%
Contains more Vitamin A +2177.2%
Contains more Vitamin B5 +39.6%
Contains more Vitamin B6 +19.4%
Equal in Vitamin B1 - 0.078
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 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +200%
Contains more Vitamin C +3616.7%
Contains more Vitamin B2 +91.8%
Contains more Vitamin B3 +14.7%
Contains more Folate +472.7%
Contains more Vitamin K +5544.4%
Contains more Vitamin A +2177.2%
Contains more Vitamin B5 +39.6%
Contains more Vitamin B6 +19.4%
Equal in Vitamin B1 - 0.078

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 17.12g Sweet potato
Protein 2.82g 1.57g Broccoli
Fats 0.37g 0.05g Broccoli
Carbs 6.64g 20.12g Sweet potato
Calories 34kcal 86kcal Sweet potato
Starch 0g 12.65g Sweet potato
Fructose 0.68g 0.7g Sweet potato
Sugar 1.7g 4.18g Broccoli
Fiber 2.6g 3g Sweet potato
Calcium 47mg 30mg Broccoli
Iron 0.73mg 0.61mg Broccoli
Magnesium 21mg 25mg Sweet potato
Phosphorus 66mg 47mg Broccoli
Potassium 316mg 337mg Sweet potato
Sodium 33mg 55mg Broccoli
Zinc 0.41mg 0.3mg Broccoli
Copper 0.049mg 0.151mg Sweet potato
Vitamin A 623IU 14187IU Sweet potato
Vitamin E 0.78mg 0.26mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 2.4mg Broccoli
Vitamin B1 0.071mg 0.078mg Sweet potato
Vitamin B2 0.117mg 0.061mg Broccoli
Vitamin B3 0.639mg 0.557mg Broccoli
Vitamin B5 0.573mg 0.8mg Sweet potato
Vitamin B6 0.175mg 0.209mg Sweet potato
Folate 63µg 11µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 1.8µg Broccoli
Tryptophan 0.033mg 0.031mg Broccoli
Threonine 0.088mg 0.083mg Broccoli
Isoleucine 0.079mg 0.055mg Broccoli
Leucine 0.129mg 0.092mg Broccoli
Lysine 0.135mg 0.066mg Broccoli
Methionine 0.038mg 0.029mg Broccoli
Phenylalanine 0.117mg 0.089mg Broccoli
Valine 0.125mg 0.086mg Broccoli
Histidine 0.059mg 0.031mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.018g Sweet potato
Monounsaturated Fat 0.011g 0.001g Broccoli
Polyunsaturated fat 0.038g 0.014g Broccoli

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
85
Sweet potato
Mineral Summary Score
18
Broccoli
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
9%
Sweet potato
Carbohydrates
7%
Broccoli
20%
Sweet potato
Fats
2%
Broccoli
0%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.021g)
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 - 2.48g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 22mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168482/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.