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Chinese broccoli vs Sweet potato - In-Depth Nutrition Comparison

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What are the main differences between Chinese broccoli and Sweet potato?

  • Chinese broccoli is richer in Vitamin K, Vitamin C, Folate, Calcium, and Vitamin B2, while Sweet potato is higher in Vitamin A, Vitamin B5, Vitamin B6, and Copper.
  • Sweet potato's daily need coverage for Vitamin A is 70% higher.
  • Sweet potato has 47 times less Vitamin K than Chinese broccoli. Chinese broccoli has 84.8µg of Vitamin K, while Sweet potato has 1.8µg.

We used Broccoli, chinese, cooked and Sweet potato, raw, unprepared types in this comparison.

Infographic

Chinese 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 +233.3%
Contains more Zinc +30%
Contains less Sodium -87.3%
Contains more Potassium +29.1%
Contains more Magnesium +38.9%
Contains more Copper +147.5%
Contains more Phosphorus +14.6%
Equal in Iron - 0.61
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Calcium +233.3%
Contains more Zinc +30%
Contains less Sodium -87.3%
Contains more Potassium +29.1%
Contains more Magnesium +38.9%
Contains more Copper +147.5%
Contains more Phosphorus +14.6%
Equal in Iron - 0.61

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 C +1075%
Contains more Vitamin E +84.6%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B2 +139.3%
Contains more Vitamin K +4611.1%
Contains more Folate +800%
Contains more Vitamin A +766.1%
Contains more Vitamin B3 +27.5%
Contains more Vitamin B5 +403.1%
Contains more Vitamin B6 +198.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +1075%
Contains more Vitamin E +84.6%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B2 +139.3%
Contains more Vitamin K +4611.1%
Contains more Folate +800%
Contains more Vitamin A +766.1%
Contains more Vitamin B3 +27.5%
Contains more Vitamin B5 +403.1%
Contains more Vitamin B6 +198.6%

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
48
Chinese broccoli
85
Sweet potato
Mineral Summary Score
17
Chinese 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
7%
Chinese broccoli
9%
Sweet potato
Carbohydrates
4%
Chinese broccoli
20%
Sweet potato
Fats
3%
Chinese broccoli
0%
Sweet potato

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.
Chinese broccoli Sweet potato
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.092g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 38)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Chinese broccoli Sweet potato Opinion
Calories 22 86 Sweet potato
Protein 1.14 1.57 Sweet potato
Fats 0.72 0.05 Chinese broccoli
Vitamin C 28.2 2.4 Chinese broccoli
Net carbs 1.309999942779541 17.1200008392334 Sweet potato
Carbs 3.81 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 0.61 Sweet potato
Calcium 100 30 Chinese broccoli
Potassium 261 337 Sweet potato
Magnesium 18 25 Sweet potato
Sugar 0.84 4.18 Chinese broccoli
Fiber 2.5 3 Sweet potato
Copper 0.061 0.151 Sweet potato
Zinc 0.39 0.3 Chinese broccoli
Starch 12.65 Sweet potato
Phosphorus 41 47 Sweet potato
Sodium 7 55 Chinese broccoli
Vitamin A 1638 14187 Sweet potato
Vitamin E 0.48 0.26 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.095 0.078 Chinese broccoli
Vitamin B2 0.146 0.061 Chinese broccoli
Vitamin B3 0.437 0.557 Sweet potato
Vitamin B5 0.159 0.8 Sweet potato
Vitamin B6 0.07 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 84.8 1.8 Chinese broccoli
Folate 99 11 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.11 0.018 Sweet potato
Monounsaturated Fat 0.05 0.001 Chinese broccoli
Polyunsaturated fat 0.33 0.014 Chinese broccoli
Tryptophan 0.031 Sweet potato
Threonine 0.083 Sweet potato
Isoleucine 0.055 Sweet potato
Leucine 0.092 Sweet potato
Lysine 0.066 Sweet potato
Methionine 0.029 Sweet potato
Phenylalanine 0.089 Sweet potato
Valine 0.086 Sweet potato
Histidine 0.031 Sweet potato
Fructose 0.7 Sweet potato

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.