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.
Detailed nutritional comparison of broccoli and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Broccoli (Broccoli, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Sweet Potatoes src

Here's an infographic summarizing the nutritional differences between broccoli and sweet potatoes. marks particularly rich nutrients.


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 heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Broccoli has a macronutrient ratio of 27:64:9 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Sweet Potatoes
Protein 27% 7%
Carbohydrates 64% 92%
Fat 9% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Broccoli or Sweet Potatoes .

Note: The specific food items compared are: Broccoli (Broccoli, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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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.