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Sweet potato vs. Broccoli — In-Depth Nutrition Comparison

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What are the differences between sweet potato and broccoli?

  • Sweet potato is higher in vitamin A and copper, yet broccoli is higher in vitamin C, vitamin K, and folate.
  • Sweet potato's daily need coverage for vitamin A is 271% more.
  • Sweet potato has 3 times more copper than broccoli. While sweet potato has 0.151mg of copper, broccoli has only 0.049mg.
  • The amount of sugar in broccoli is lower.
  • The glycemic index of broccoli is lower.

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

Infographic

Sweet potato vs Broccoli 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +19%
Contains more CopperCopper +208.2%
Contains more ManganeseManganese +22.9%
Contains more CalciumCalcium +56.7%
Contains more IronIron +19.7%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +40.4%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +316.7%
~equal in Potassium ~316mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +2187.1%
Contains more Vitamin B5Vitamin B5 +39.6%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more Vitamin CVitamin C +3616.7%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +91.8%
Contains more Vitamin B3Vitamin B3 +14.7%
Contains more Vitamin KVitamin K +5544.4%
Contains more FolateFolate +472.7%
Contains more CholineCholine +52%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -53.8%
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +171.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2420%
Contains more GlucoseGlucose +95.9%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0.68g
~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.
Sweet potato Broccoli
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 Sweet potato Broccoli DV% diff.
Vitamin C 2.4mg 89.2mg 96%
Vitamin K 1.8µg 101.6µg 83%
Vitamin A 709µg 31µg 75%
Folate 11µg 63µg 13%
Copper 0.151mg 0.049mg 11%
Vitamin B5 0.8mg 0.573mg 5%
Starch 12.65g 0g 5%
Carbs 20.12g 6.64g 4%
Vitamin B2 0.061mg 0.117mg 4%
Vitamin E 0.26mg 0.78mg 3%
Phosphorus 47mg 66mg 3%
Calories 86kcal 34kcal 3%
Protein 1.57g 2.82g 3%
Vitamin B6 0.209mg 0.175mg 3%
Selenium 0.6µg 2.5µg 3%
Fiber 3g 2.6g 2%
Iron 0.61mg 0.73mg 2%
Calcium 30mg 47mg 2%
Manganese 0.258mg 0.21mg 2%
Vitamin B3 0.557mg 0.639mg 1%
Choline 12.3mg 18.7mg 1%
Vitamin B1 0.078mg 0.071mg 1%
Sodium 55mg 33mg 1%
Zinc 0.3mg 0.41mg 1%
Potassium 337mg 316mg 1%
Magnesium 25mg 21mg 1%
Fats 0.05g 0.37g 0%
Net carbs 17.12g 4.04g N/A
Sugar 4.18g 1.7g N/A
Saturated fat 0.018g 0.039g 0%
Monounsaturated fat 0.001g 0.011g 0%
Polyunsaturated fat 0.014g 0.038g 0%
Tryptophan 0.031mg 0.033mg 0%
Threonine 0.083mg 0.088mg 0%
Isoleucine 0.055mg 0.079mg 0%
Leucine 0.092mg 0.129mg 0%
Lysine 0.066mg 0.135mg 0%
Methionine 0.029mg 0.038mg 0%
Phenylalanine 0.089mg 0.117mg 0%
Valine 0.086mg 0.125mg 0%
Histidine 0.031mg 0.059mg 0%
Fructose 0.7g 0.68g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Sweet potato
59%
Broccoli
Minerals Daily Need Coverage Score
20%
Sweet potato
19%
Broccoli

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.