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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Iron - 0.56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
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%
Equal in Iron - 0.56

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 +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%
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 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%

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 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
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 g Sweet potato
Fructose 0.7g g 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
Vitamin A 14187IU 1638IU Sweet potato
Vitamin E 0.26mg 0.48mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 1.8µg 84.8µg Chinese broccoli
Tryptophan 0.031mg mg Sweet potato
Threonine 0.083mg mg Sweet potato
Isoleucine 0.055mg mg Sweet potato
Leucine 0.092mg mg Sweet potato
Lysine 0.066mg mg Sweet potato
Methionine 0.029mg mg Sweet potato
Phenylalanine 0.089mg mg Sweet potato
Valine 0.086mg mg Sweet potato
Histidine 0.031mg mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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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
48
Chinese broccoli
Mineral Summary Score
21
Sweet potato
17
Chinese 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
7%
Chinese broccoli
Carbohydrates
20%
Sweet potato
4%
Chinese broccoli
Fats
0%
Sweet potato
3%
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 - 0.092g)
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 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. 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.