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

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What are the differences between Sweet potato and Chinese broccoli?

  • Sweet potato is higher in Vitamin A, Vitamin B6, Vitamin B5, Copper, Manganese, Vitamin B3, and Potassium, however, Chinese broccoli is richer in Vitamin K, Folate, and Vitamin C.
  • Sweet potato's daily need coverage for Vitamin A is 98% more.
  • Chinese broccoli contains 6 times less Vitamin B5 than Sweet potato. Sweet potato contains 0.884mg of Vitamin B5, while Chinese broccoli contains 0.159mg.

We used Sweet potato, cooked, baked in skin, flesh, without salt and Broccoli, chinese, cooked types in this article.

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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
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 +50%
Contains more PotassiumPotassium +82%
Contains more IronIron +23.2%
Contains more CopperCopper +163.9%
Contains more PhosphorusPhosphorus +31.7%
Contains more ManganeseManganese +88.3%
Contains more CalciumCalcium +163.2%
Contains more ZincZinc +21.9%
Contains less SodiumSodium -80.6%
Contains more SeleniumSelenium +550%

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 65% 1153% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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% 98% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin AVitamin A +1073.3%
Contains more Vitamin EVitamin E +47.9%
Contains more Vitamin B1Vitamin B1 +12.6%
Contains more Vitamin B3Vitamin B3 +240.3%
Contains more Vitamin B5Vitamin B5 +456%
Contains more Vitamin B6Vitamin B6 +308.6%
Contains more Vitamin CVitamin C +43.9%
Contains more Vitamin B2Vitamin B2 +37.7%
Contains more Vitamin KVitamin K +3587%
Contains more FolateFolate +1550%
Contains more CholineCholine +93.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +76.3%
Contains more CarbsCarbs +443.6%
Contains more OtherOther +70.9%
Contains more FatsFats +380%
Contains more WaterWater +23.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 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 -52.7%
Contains more Mono. FatMonounsaturated Fat +2400%
Contains more Poly. FatPolyunsaturated fat +258.7%

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
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Chinese broccoli Opinion
Calories 90kcal 22kcal Sweet potato
Protein 2.01g 1.14g Sweet potato
Fats 0.15g 0.72g Chinese broccoli
Vitamin C 19.6mg 28.2mg Chinese broccoli
Net carbs 17.41g 1.31g Sweet potato
Carbs 20.71g 3.81g Sweet potato
Magnesium 27mg 18mg Sweet potato
Calcium 38mg 100mg Chinese broccoli
Potassium 475mg 261mg Sweet potato
Iron 0.69mg 0.56mg Sweet potato
Sugar 6.48g 0.84g Chinese broccoli
Fiber 3.3g 2.5g Sweet potato
Copper 0.161mg 0.061mg Sweet potato
Zinc 0.32mg 0.39mg Chinese broccoli
Starch 7.05g Sweet potato
Phosphorus 54mg 41mg Sweet potato
Sodium 36mg 7mg Chinese broccoli
Vitamin A 19218IU 1638IU Sweet potato
Vitamin A 961µg 82µg Sweet potato
Vitamin E 0.71mg 0.48mg Sweet potato
Manganese 0.497mg 0.264mg Sweet potato
Selenium 0.2µg 1.3µg Chinese broccoli
Vitamin B1 0.107mg 0.095mg Sweet potato
Vitamin B2 0.106mg 0.146mg Chinese broccoli
Vitamin B3 1.487mg 0.437mg Sweet potato
Vitamin B5 0.884mg 0.159mg Sweet potato
Vitamin B6 0.286mg 0.07mg Sweet potato
Vitamin K 2.3µg 84.8µg Chinese broccoli
Folate 6µg 99µg Chinese broccoli
Choline 13.1mg 25.3mg Chinese broccoli
Saturated Fat 0.052g 0.11g Sweet potato
Monounsaturated Fat 0.002g 0.05g Chinese broccoli
Polyunsaturated fat 0.092g 0.33g Chinese broccoli
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg Sweet potato
Isoleucine 0.07mg Sweet potato
Leucine 0.118mg Sweet potato
Lysine 0.084mg Sweet potato
Methionine 0.037mg Sweet potato
Phenylalanine 0.114mg Sweet potato
Valine 0.11mg Sweet potato
Histidine 0.039mg Sweet potato
Fructose 0.5g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
111%
Sweet potato
46%
Chinese broccoli
Minerals Daily Need Coverage Score
25%
Sweet potato
18%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.058g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 5.64g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 29mg)
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 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/168483/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.