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  6. Broccoli vs. Sweet potato

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
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.
Broccoli
Broccoli
6
:
4
Sweet potato
Sweet potato
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 Selenium +316.7%
Contains more Magnesium +19%
Contains more Copper +208.2%
Contains more Manganese +22.9%
Equal in Potassium - 337
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
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 Selenium +316.7%
Contains more Magnesium +19%
Contains more Copper +208.2%
Contains more Manganese +22.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
6
:
4
Sweet potato
Sweet potato
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
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%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
3
:
2
Sweet potato
Sweet potato
Contains more Protein +79.6%
Contains more Fats +640%
Contains more Water +15.6%
Contains more Carbs +203%
Contains more Other +12.6%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +79.6%
Contains more Fats +640%
Contains more Water +15.6%
Contains more Carbs +203%
Contains more Other +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +1000%
Contains more Polyunsaturated fat +171.4%
Contains less Saturated Fat -53.8%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +1000%
Contains more Polyunsaturated fat +171.4%
Contains less Saturated Fat -53.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
2
:
4
Sweet potato
Sweet potato
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +2420%
Contains more Glucose +95.9%
Equal in Fructose - 0.7
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
Sweet potato
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +2420%
Contains more Glucose +95.9%
Equal in Fructose - 0.7

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 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
Manganese 0.21mg 0.258mg Sweet potato
Selenium 2.5µg 0.6µg Broccoli
Vitamin A 623IU 14187IU Sweet potato
Vitamin A RAE 31µg 709µg Sweet potato
Vitamin E 0.78mg 0.26mg Broccoli
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 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
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

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
85%
Sweet potato
Minerals Daily Need Coverage Score
19%
Broccoli
20%
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

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/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.