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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 RAE, 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 RAE is 70% 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.

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.
Sweet potato
Sweet potato
5
:
5
Chinese broccoli
Chinese broccoli
Contains more Magnesium +38.9%
Contains more Phosphorus +14.6%
Contains more Potassium +29.1%
Contains more Copper +147.5%
Contains more Calcium +233.3%
Contains less Sodium -87.3%
Contains more Zinc +30%
Contains more Selenium +116.7%
Equal in Iron - 0.56
Equal in Manganese - 0.264
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Magnesium +38.9%
Contains more Phosphorus +14.6%
Contains more Potassium +29.1%
Contains more Copper +147.5%
Contains more Calcium +233.3%
Contains less Sodium -87.3%
Contains more Zinc +30%
Contains more Selenium +116.7%
Equal in Iron - 0.56
Equal in Manganese - 0.264

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.
Sweet potato
Sweet potato
4
:
6
Chinese broccoli
Chinese broccoli
Contains more Vitamin A +766.1%
Contains more Vitamin B3 +27.5%
Contains more Vitamin B5 +403.1%
Contains more Vitamin B6 +198.6%
Contains more Vitamin E +84.6%
Contains more Vitamin C +1075%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B2 +139.3%
Contains more Folate +800%
Contains more Vitamin K +4611.1%
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%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin A +766.1%
Contains more Vitamin B3 +27.5%
Contains more Vitamin B5 +403.1%
Contains more Vitamin B6 +198.6%
Contains more Vitamin E +84.6%
Contains more Vitamin C +1075%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B2 +139.3%
Contains more Folate +800%
Contains more Vitamin K +4611.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Chinese broccoli
Chinese broccoli
Contains more Protein +37.7%
Contains more Carbs +428.1%
Contains more Other +24.1%
Contains more Fats +1340%
Contains more Water +21%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +37.7%
Contains more Carbs +428.1%
Contains more Other +24.1%
Contains more Fats +1340%
Contains more Water +21%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Chinese broccoli
Chinese broccoli
Contains less Saturated Fat -83.6%
Contains more Monounsaturated Fat +4900%
Contains more Polyunsaturated fat +2257.1%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -83.6%
Contains more Monounsaturated Fat +4900%
Contains more Polyunsaturated fat +2257.1%

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 Chinese broccoli
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Chinese broccoli Opinion
Net carbs 17.12g 1.31g Sweet potato
Protein 1.57g 1.14g Sweet potato
Fats 0.05g 0.72g Chinese broccoli
Carbs 20.12g 3.81g Sweet potato
Calories 86kcal 22kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 0.84g Chinese broccoli
Fiber 3g 2.5g Sweet potato
Calcium 30mg 100mg Chinese broccoli
Iron 0.61mg 0.56mg Sweet potato
Magnesium 25mg 18mg Sweet potato
Phosphorus 47mg 41mg Sweet potato
Potassium 337mg 261mg Sweet potato
Sodium 55mg 7mg Chinese broccoli
Zinc 0.3mg 0.39mg Chinese broccoli
Copper 0.151mg 0.061mg Sweet potato
Manganese 0.258mg 0.264mg Chinese broccoli
Selenium 0.6µg 1.3µg Chinese broccoli
Vitamin A 14187IU 1638IU Sweet potato
Vitamin A RAE 709µg 82µg Sweet potato
Vitamin E 0.26mg 0.48mg Chinese broccoli
Vitamin C 2.4mg 28.2mg Chinese broccoli
Vitamin B1 0.078mg 0.095mg Chinese broccoli
Vitamin B2 0.061mg 0.146mg Chinese broccoli
Vitamin B3 0.557mg 0.437mg Sweet potato
Vitamin B5 0.8mg 0.159mg Sweet potato
Vitamin B6 0.209mg 0.07mg Sweet potato
Folate 11µg 99µg Chinese broccoli
Vitamin K 1.8µg 84.8µg Chinese broccoli
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg Sweet potato
Isoleucine 0.055mg Sweet potato
Leucine 0.092mg Sweet potato
Lysine 0.066mg Sweet potato
Methionine 0.029mg Sweet potato
Phenylalanine 0.089mg Sweet potato
Valine 0.086mg Sweet potato
Histidine 0.031mg Sweet potato
Saturated Fat 0.018g 0.11g Sweet potato
Monounsaturated Fat 0.001g 0.05g Chinese broccoli
Polyunsaturated fat 0.014g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Chinese broccoli
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
85%
Sweet potato
48%
Chinese broccoli
Minerals Daily Need Coverage Score
20%
Sweet potato
18%
Chinese broccoli

Comparison summary

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 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. 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.