Broccoli vs Sweet Potato: Nutrition, Calories & Protein Compared



Broccoli - calories, kcal, weight, nutrition
Broccoli - calories, kcal, weight, nutrition

Broccoli vs Sweet potato
Nutrition Facts

Broccoli
Serving size:
  change
one broccoli (520g)cup, flowerets (71g)cup (156g)half cup (78g)1 floweret (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Sweet Potato
Serving size:
  change
one sweet potato (230g)cup, cubes (150g)cup, mashed (210g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Broccoli vs Sweet Potato 100g Compare


per 100gBroccoliSweet potato
Calories34 86
Carbohydrates6.64 g20.12 g
Fat0.37 g0.05 g
Dietary fiber2.6 g3 g
Protein2.82 g1.57 g
Calcium47 mg30 mg
Iron0.73 mg0.61 mg
Magnessium21 mg25 mg
Potassium316 mg337 mg
Sodium33 mg55 mg
Vitaminium A623 µg14187 µg
Vitaminium B1 (Thiamine)0.071 mg0.078 mg
Vitaminium B2 (riboflavin)0.117 mg0.061 mg
Vitaminium B3 (Niacin)0.639 mg0.557 mg
Vitaminium B50.573 mg0.8 mg
Vitaminium B60.175 mg0.209 mg
Vitaminium B9 (Folic acid)63 mg0.011 mg
Vitaminium C89.2 mg2.4 mg
Vitaminium E0.17 mg0.26 mg
Vitaminium K101.6 µg0.002 µg
Beta karoten361 mg8509 mg

Exploring the Nutritional Battle: Broccoli vs. Sweet Potato

Both broccoli and sweet potatoes are celebrated for their health benefits and nutritional value, making them staples in a variety of diets around the globe. Broccoli, a cruciferous vegetable, is well-known for its cancer-fighting properties and abundance of vitamins. On the other hand, sweet potatoes, with their sweet taste and vibrant orange color, are loaded with beta-carotene and fiber. But when it comes to Broccoli vs Sweet Potato calories and nutrition, how do they compare? Let’s delve into the interesting facts and figures that highlight the nutritional profiles of these two powerhouse vegetables.

Caloric Comparison: A Close Look

One of the most significant differences between broccoli and sweet potatoes is their calorie content. Broccoli contains approximately 34 calories per 100 grams, making it a low-calorie food perfect for weight management. Sweet potatoes, however, have a higher calorie count of 86 calories per 100 grams. This makes sweet potatoes a more energy-dense option, ideal for those looking to increase their calorie intake in a healthy way.

Nutritional Face-Off: Broccoli vs. Sweet Potato

  • Carbohydrates: Sweet potatoes are higher in carbohydrates, with 20.12g per 100g, compared to broccoli's 6.64g. This makes sweet potatoes a better source of energy.
  • Fiber: Both vegetables are excellent fiber sources, but sweet potatoes slightly edge out with 3g per 100g, compared to broccoli's 2.6g, promoting healthy digestion.
  • Protein: Broccoli takes the lead in protein content with 2.82g per 100g, compared to sweet potato's 1.6g, making it a great option for vegetarians and vegans looking to boost their protein intake.
  • Vitamins and Minerals: Broccoli is rich in vitamins C and K, offering 89.2mg and 101.6µg per 100g, respectively, significantly more than sweet potatoes. However, sweet potatoes are an exceptional source of vitamin A, with 14,187IU per 100g, dwarfing broccoli's 623IU.

Sweet Potato vs Broccoli: Nutrition Beyond the Basics

When it comes to micronutrients, both vegetables offer unique benefits. Sweet potatoes are a superior source of magnesium and potassium, which are essential for muscle function and heart health. Broccoli, however, provides more iron, calcium, and zinc, making it an excellent choice for supporting bone health and immunity.

Interestingly, despite their differences, both broccoli and sweet potatoes contain no cholesterol and are low in fat, making them heart-healthy choices. Additionally, their high fiber content supports not only digestion but also helps in regulating blood sugar levels, making them suitable for people with diabetes.

Final Thoughts: Making the Choice

Choosing between broccoli and sweet potatoes depends largely on individual health goals and dietary preferences. For those focusing on low-calorie options rich in vitamins C and K, broccoli is the clear winner. However, if you're after a sweet, energy-boosting food that's packed with vitamin A and fiber, sweet potatoes are the way to go.

Ultimately, incorporating both of these nutritious vegetables into your diet can provide a wide range of health benefits, from improved digestion and immune function to better heart health and blood sugar control. So, why not enjoy the best of both worlds?

Broccoli 100g

34kcal

Calories source

  • 65% CARBS.
  • 27% PROTEIN
  • 8% FAT

Sweet potato 100g

86kcal

Calories source

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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