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  6. Sweet potato vs. Chinese broccoli

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

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What are the main differences between sweet potato and chinese broccoli?

  • Sweet potato is richer in vitamin A, vitamin B5, vitamin B6, and copper, while chinese broccoli is higher in vitamin K, vitamin C, folate, calcium, and vitamin B2.
  • Sweet potato's daily need coverage for vitamin A is 251% higher.
  • Chinese broccoli has 5 times less vitamin B5 than sweet potato. Sweet potato has 0.8mg of vitamin B5, while chinese broccoli has 0.159mg.
  • Sweet potato has a higher glycemic index (70) than chinese broccoli (32).

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

Infographic

Sweet potato vs Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +29.1%
Contains more CopperCopper +147.5%
Contains more PhosphorusPhosphorus +14.6%
Contains more CalciumCalcium +233.3%
Contains more ZincZinc +30%
Contains less SodiumSodium -87.3%
Contains more SeleniumSelenium +116.7%
~equal in Iron ~0.56mg
~equal in Manganese ~0.264mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin AVitamin A +764.6%
Contains more Vitamin B3Vitamin B3 +27.5%
Contains more Vitamin B5Vitamin B5 +403.1%
Contains more Vitamin B6Vitamin B6 +198.6%
Contains more Vitamin CVitamin C +1075%
Contains more Vitamin EVitamin E +84.6%
Contains more Vitamin B1Vitamin B1 +21.8%
Contains more Vitamin B2Vitamin B2 +139.3%
Contains more Vitamin KVitamin K +4611.1%
Contains more FolateFolate +800%
Contains more CholineCholine +105.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Chinese broccoli DV% diff.
Vitamin A 709µg 82µg 70%
Vitamin K 1.8µg 84.8µg 69%
Vitamin C 2.4mg 28.2mg 29%
Folate 11µg 99µg 22%
Vitamin B5 0.8mg 0.159mg 13%
Vitamin B6 0.209mg 0.07mg 11%
Copper 0.151mg 0.061mg 10%
Vitamin B2 0.061mg 0.146mg 7%
Calcium 30mg 100mg 7%
Carbs 20.12g 3.81g 5%
Starch 12.65g 5%
Calories 86kcal 22kcal 3%
Potassium 337mg 261mg 2%
Fiber 3g 2.5g 2%
Magnesium 25mg 18mg 2%
Choline 12.3mg 25.3mg 2%
Sodium 55mg 7mg 2%
Polyunsaturated fat 0.014g 0.33g 2%
Protein 1.57g 1.14g 1%
Vitamin B3 0.557mg 0.437mg 1%
Vitamin B1 0.078mg 0.095mg 1%
Selenium 0.6µg 1.3µg 1%
Zinc 0.3mg 0.39mg 1%
Iron 0.61mg 0.56mg 1%
Fats 0.05g 0.72g 1%
Phosphorus 47mg 41mg 1%
Fructose 0.7g 1%
Vitamin E 0.26mg 0.48mg 1%
Net carbs 17.12g 1.31g N/A
Sugar 4.18g 0.84g N/A
Manganese 0.258mg 0.264mg 0%
Saturated fat 0.018g 0.11g 0%
Monounsaturated fat 0.001g 0.05g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +37.7%
Contains more CarbsCarbs +428.1%
Contains more OtherOther +24.1%
Contains more FatsFats +1340%
Contains more WaterWater +21%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -83.6%
Contains more Mono. FatMonounsaturated fat +4900%
Contains more Poly. FatPolyunsaturated fat +2257.1%

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