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Chinese broccoli vs. Sweet potato — In-Depth Nutrition Comparison

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What are the differences between chinese broccoli and sweet potatoes?

  • Chinese broccoli is higher in vitamin K, folate, and vitamin C; however, sweet potatoes are richer in vitamin A, vitamin B6, vitamin B5, copper, manganese, vitamin B3, and potassium.
  • Sweet potatoes' daily need coverage for vitamin A is 98% more.
  • Sweet potatoes contain 37 times less vitamin K than chinese broccoli. Chinese broccoli contains 84.8µg of vitamin K, while sweet potatoes contain 2.3µg.
  • Chinese broccoli has a lower glycemic index (32) than sweet potatoes (70).

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

Infographic

Chinese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more CalciumCalcium +163.2%
Contains more ZincZinc +21.9%
Contains less SodiumSodium -80.6%
Contains more SeleniumSelenium +550%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +82%
Contains more IronIron +23.2%
Contains more CopperCopper +163.9%
Contains more PhosphorusPhosphorus +31.7%
Contains more ManganeseManganese +88.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin CVitamin C +43.9%
Contains more Vitamin B2Vitamin B2 +37.7%
Contains more Vitamin KVitamin K +3587%
Contains more FolateFolate +1550%
Contains more CholineCholine +93.1%
Contains more Vitamin AVitamin A +1072%
Contains more Vitamin EVitamin E +47.9%
Contains more Vitamin B1Vitamin B1 +12.6%
Contains more Vitamin B3Vitamin B3 +240.3%
Contains more Vitamin B5Vitamin B5 +456%
Contains more Vitamin B6Vitamin B6 +308.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more FatsFats +380%
Contains more WaterWater +23.4%
Contains more ProteinProtein +76.3%
Contains more CarbsCarbs +443.6%
Contains more OtherOther +70.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +2400%
Contains more Poly. FatPolyunsaturated fat +258.7%
Contains less Sat. FatSaturated fat -52.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Sweet potato DV% diff.
Vitamin A 82µg 961µg 98%
Vitamin K 84.8µg 2.3µg 69%
Folate 99µg 6µg 23%
Vitamin B6 0.07mg 0.286mg 17%
Vitamin B5 0.159mg 0.884mg 15%
Copper 0.061mg 0.161mg 11%
Manganese 0.264mg 0.497mg 10%
Vitamin C 28.2mg 19.6mg 10%
Vitamin B3 0.437mg 1.487mg 7%
Potassium 261mg 475mg 6%
Calcium 100mg 38mg 6%
Carbs 3.81g 20.71g 6%
Fiber 2.5g 3.3g 3%
Starch 7.05g 3%
Vitamin B2 0.146mg 0.106mg 3%
Calories 22kcal 90kcal 3%
Iron 0.56mg 0.69mg 2%
Magnesium 18mg 27mg 2%
Phosphorus 41mg 54mg 2%
Choline 25.3mg 13.1mg 2%
Vitamin E 0.48mg 0.71mg 2%
Polyunsaturated fat 0.33g 0.092g 2%
Selenium 1.3µg 0.2µg 2%
Protein 1.14g 2.01g 2%
Vitamin B1 0.095mg 0.107mg 1%
Sodium 7mg 36mg 1%
Fats 0.72g 0.15g 1%
Zinc 0.39mg 0.32mg 1%
Fructose 0.5g 1%
Net carbs 1.31g 17.41g N/A
Sugar 0.84g 6.48g N/A
Saturated fat 0.11g 0.052g 0%
Monounsaturated fat 0.05g 0.002g 0%
Tryptophan 0.04mg 0%
Threonine 0.107mg 0%
Isoleucine 0.07mg 0%
Leucine 0.118mg 0%
Lysine 0.084mg 0%
Methionine 0.037mg 0%
Phenylalanine 0.114mg 0%
Valine 0.11mg 0%
Histidine 0.039mg 0%

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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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
40%
Chinese broccoli
47%
Sweet potato
Minerals Daily Need Coverage Score
18%
Chinese broccoli
25%
Sweet potato

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 - 0.058g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 5.64g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 29mg)
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.

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. 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/168483/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.