Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sweet potato vs Broccoli - In-Depth Nutrition Comparison

Compare

What are the differences between Sweet potato and Broccoli?

  • Sweet potato is higher in Vitamin A RAE, and Copper, yet Broccoli is higher in Vitamin C, Vitamin K, and Folate.
  • Broccoli's daily need coverage for Vitamin C is 96% more.
  • Sweet potato has 23 times more Vitamin A RAE than Broccoli. While Sweet potato has 709µg of Vitamin A RAE, Broccoli has only 31µg.
  • The amount of Sugar in 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +19%
Contains more Copper +208.2%
Contains more Calcium +56.7%
Contains more Iron +19.7%
Contains more Phosphorus +40.4%
Contains less Sodium -40%
Contains more Zinc +36.7%
Equal in Potassium - 316
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains more Magnesium +19%
Contains more Copper +208.2%
Contains more Calcium +56.7%
Contains more Iron +19.7%
Contains more Phosphorus +40.4%
Contains less Sodium -40%
Contains more Zinc +36.7%
Equal in Potassium - 316

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 A +2177.2%
Contains more Vitamin B5 +39.6%
Contains more Vitamin B6 +19.4%
Contains more Vitamin E +200%
Contains more Vitamin C +3616.7%
Contains more Vitamin B2 +91.8%
Contains more Vitamin B3 +14.7%
Contains more Folate +472.7%
Contains more Vitamin K +5544.4%
Equal in Vitamin B1 - 0.071
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +2177.2%
Contains more Vitamin B5 +39.6%
Contains more Vitamin B6 +19.4%
Contains more Vitamin E +200%
Contains more Vitamin C +3616.7%
Contains more Vitamin B2 +91.8%
Contains more Vitamin B3 +14.7%
Contains more Folate +472.7%
Contains more Vitamin K +5544.4%
Equal in Vitamin B1 - 0.071

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.
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 Opinion
Net carbs 17.12g 4.04g Sweet potato
Protein 1.57g 2.82g Broccoli
Fats 0.05g 0.37g Broccoli
Carbs 20.12g 6.64g Sweet potato
Calories 86kcal 34kcal Sweet potato
Starch 12.65g 0g Sweet potato
Fructose 0.7g 0.68g Sweet potato
Sugar 4.18g 1.7g Broccoli
Fiber 3g 2.6g Sweet potato
Calcium 30mg 47mg Broccoli
Iron 0.61mg 0.73mg Broccoli
Magnesium 25mg 21mg Sweet potato
Phosphorus 47mg 66mg Broccoli
Potassium 337mg 316mg Sweet potato
Sodium 55mg 33mg Broccoli
Zinc 0.3mg 0.41mg Broccoli
Copper 0.151mg 0.049mg Sweet potato
Vitamin A 14187IU 623IU Sweet potato
Vitamin E 0.26mg 0.78mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 89.2mg Broccoli
Vitamin B1 0.078mg 0.071mg Sweet potato
Vitamin B2 0.061mg 0.117mg Broccoli
Vitamin B3 0.557mg 0.639mg Broccoli
Vitamin B5 0.8mg 0.573mg Sweet potato
Vitamin B6 0.209mg 0.175mg Sweet potato
Folate 11µg 63µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 101.6µg Broccoli
Tryptophan 0.031mg 0.033mg Broccoli
Threonine 0.083mg 0.088mg Broccoli
Isoleucine 0.055mg 0.079mg Broccoli
Leucine 0.092mg 0.129mg Broccoli
Lysine 0.066mg 0.135mg Broccoli
Methionine 0.029mg 0.038mg Broccoli
Phenylalanine 0.089mg 0.117mg Broccoli
Valine 0.086mg 0.125mg Broccoli
Histidine 0.031mg 0.059mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.039g Sweet potato
Monounsaturated Fat 0.001g 0.011g Broccoli
Polyunsaturated fat 0.014g 0.038g Broccoli

Which food is preferable for your diet?

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

People also compare

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
85
Sweet potato
65
Broccoli
Mineral Summary Score
21
Sweet potato
18
Broccoli

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
9%
Sweet potato
17%
Broccoli
Carbohydrates
20%
Sweet potato
7%
Broccoli
Fats
0%
Sweet potato
2%
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

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. 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.