Broccoli vs. Sweet Potatoes
Nutrition comparison of Broccoli and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and sweet potatoes:
- Both sweet potatoes and broccoli are high in dietary fiber and potassium.
- Broccoli has 60% less calories than sweet potato.
- Broccoli has 67% less carbohydrates than sweet potato.
- Broccoli has more folate.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- Sweet potato has more beta-carotene than broccoli, however, broccoli contains more alpha-carotene and lutein + zeaxanthin than sweet potato.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 60% less calories than sweet potato - sweet potato has 86 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is much heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Sweet Potatoes | |
|---|---|---|
| Protein | 28% | 7% |
| Carbohydrates | 65% | 92% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 67% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both sweet potatoes and broccoli are high in dietary fiber. Sweet potato has 15% more dietary fiber than broccoli - sweet potato has 3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Sweet potatoes and broccoli contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Sweet potatoes and broccoli contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both sweet potatoes and broccoli are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 36 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 21 times more Vitamin A than broccoli - sweet potato has 709ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Sweet potatoes and broccoli contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 55 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more folate. Both broccoli and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Broccoli | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.071 MG | 0.078 MG |
| Riboflavin | 0.117 MG | 0.061 MG |
| Niacin | 0.639 MG | 0.557 MG |
| Pantothenic acid | 0.573 MG | 0.8 MG |
| Vitamin B6 | 0.175 MG | 0.209 MG |
| Folate | 63 UG | 11 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 57% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Sweet potatoes and broccoli contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both sweet potatoes and broccoli are high in potassium. Sweet potato has a little more potassium (7%) than broccoli by weight - sweet potato has 337mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both broccoli and sweet potatoes contain small amounts of myricetin.
| Broccoli | Sweet Potatoes | |
|---|---|---|
| luteolin | 0.8 mg | 0.02 mg |
| kaempferol | 7.84 mg | 0.01 mg |
| myricetin | 0.06 mg | 0.03 mg |
| Quercetin | 3.26 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, sweet potato has more beta-carotene than broccoli per 100 grams, however, broccoli contains more alpha-carotene and lutein + zeaxanthin than sweet potato per 100 grams.
| Broccoli | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 361 UG | 8509 UG |
| alpha-carotene | 25 UG | 7 UG |
| lutein + zeaxanthin | 1403 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Broccoli | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.001 G |
| Total | 0.0215 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and sweet potatoes contain small amounts of linoleic acid.
| Broccoli | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.013 G |
| Total | 0.055 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Broccoli (Broccoli, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Broccoli g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or broccoli contain more calories in 100 grams?Broccoli has 60% less calories than sweet potato - sweet potato has 86 calories in 100g and broccoli has 34 calories.
Does sweet potatoes or broccoli have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does sweet potatoes or broccoli contain more potassium?
Both sweet potatoes and broccoli are high in potassium. Sweet potato has a little more potassium ( 10%) than broccoli by weight - sweet potato has 337mg of potassium in 100 grams and broccoli has 316mg of potassium.