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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.
  • Broccoli's daily need coverage for Vitamin C is 96% more.
  • Sweet potato has 23 times more Vitamin A than Broccoli. While Sweet potato has 709µg of Vitamin A, 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
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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 Iron +19.7%
Contains more Calcium +56.7%
Contains more Zinc +36.7%
Contains more Phosphorus +40.4%
Contains less Sodium -40%
Equal in Potassium - 316
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Magnesium +19%
Contains more Copper +208.2%
Contains more Iron +19.7%
Contains more Calcium +56.7%
Contains more Zinc +36.7%
Contains more Phosphorus +40.4%
Contains less Sodium -40%
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 C +3616.7%
Contains more Vitamin E +200%
Contains more Vitamin B2 +91.8%
Contains more Vitamin B3 +14.7%
Contains more Vitamin K +5544.4%
Contains more Folate +472.7%
Equal in Vitamin B1 - 0.071
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin A +2177.2%
Contains more Vitamin B5 +39.6%
Contains more Vitamin B6 +19.4%
Contains more Vitamin C +3616.7%
Contains more Vitamin E +200%
Contains more Vitamin B2 +91.8%
Contains more Vitamin B3 +14.7%
Contains more Vitamin K +5544.4%
Contains more Folate +472.7%
Equal in Vitamin B1 - 0.071

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 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

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

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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.

All nutrients comparison - raw data values

Nutrient Sweet potato Broccoli Opinion
Calories 86 34 Sweet potato
Protein 1.57 2.82 Broccoli
Fats 0.05 0.37 Broccoli
Vitamin C 2.4 89.2 Broccoli
Net carbs 17.1200008392334 4.039999961853027 Sweet potato
Carbs 20.12 6.64 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.73 Broccoli
Calcium 30 47 Broccoli
Potassium 337 316 Sweet potato
Magnesium 25 21 Sweet potato
Sugar 4.18 1.7 Broccoli
Fiber 3 2.6 Sweet potato
Copper 0.151 0.049 Sweet potato
Zinc 0.3 0.41 Broccoli
Starch 12.65 0 Sweet potato
Phosphorus 47 66 Broccoli
Sodium 55 33 Broccoli
Vitamin A 14187 623 Sweet potato
Vitamin E 0.26 0.78 Broccoli
Vitamin D 0 0
Vitamin B1 0.078 0.071 Sweet potato
Vitamin B2 0.061 0.117 Broccoli
Vitamin B3 0.557 0.639 Broccoli
Vitamin B5 0.8 0.573 Sweet potato
Vitamin B6 0.209 0.175 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 101.6 Broccoli
Folate 11 63 Broccoli
Trans Fat 0 0
Saturated Fat 0.018 0.039 Sweet potato
Monounsaturated Fat 0.001 0.011 Broccoli
Polyunsaturated fat 0.014 0.038 Broccoli
Tryptophan 0.031 0.033 Broccoli
Threonine 0.083 0.088 Broccoli
Isoleucine 0.055 0.079 Broccoli
Leucine 0.092 0.129 Broccoli
Lysine 0.066 0.135 Broccoli
Methionine 0.029 0.038 Broccoli
Phenylalanine 0.089 0.117 Broccoli
Valine 0.086 0.125 Broccoli
Histidine 0.031 0.059 Broccoli
Fructose 0.7 0.68 Sweet potato

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.