Broccoli (Raw)vsSweet Potato (Raw)
Broccoli (Raw) has 31 calories and 2.6g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Broccoli (Raw) has more protein, Broccoli (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Broccoli (Raw) vs Sweet Potato (Raw)
Go with Broccoli (Raw) at just 31 kcal per 100g — 64% fewer calories.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
Broccoli (Raw) delivers 91.3mg of vitamin C per 100g — great for immune function and skin health.
Broccoli (Raw) has only 6.3g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Broccoli | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 86kcal4% | <0.1kcal |
| Protein | 2.6g5% | 1.6g3% | +1.00g |
| Total Fat | 0.34g0% | <0.1g0% | +0.29g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 6.3g2% | 20g7% | <0.1g |
| Dietary Fiber | 2.4g9% | 3.0g11% | <0.1g |
| Sugars | — | 4.2g | — |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 709mcg79% | <0.1mcg |
| Vitamin C | 91mg101% | 2.4mg3% | +89mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.15mg1% | 0.26mg2% | <0.1mg |
| Vitamin K | 102mcg85% | 1.8mcg2% | +100mcg |
| Vitamin B6 | 0.19mg11% | 0.21mg12% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 65mcg16% | 11mcg3% | +54mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.64mg4% | 0.56mg3% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 55mg2% | <0.1mg |
| Calcium | 46mg4% | 30mg2% | +16mg |
| Iron | 0.69mg4% | 0.61mg3% | +<0.1mg |
| Potassium | 303mg6% | 337mg7% | <0.1mg |
| Phosphorus | 67mg5% | 47mg4% | +20mg |
| Magnesium | 21mg5% | 25mg6% | <0.1mg |
| Zinc | 0.42mg4% | 0.30mg3% | +0.12mg |
| Copper | <0.1mg7% | 0.15mg17% | <0.1mg |
| Manganese | 0.20mg9% | 0.26mg11% | <0.1mg |
| Selenium | 1.6mcg3% | 0.60mcg1% | +1.0mcg |
🔬Nutritional Analysis
Calories: Broccoli (Raw) is significantly lower in calories at just 31 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 177% fewer calories, making Broccoli (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Broccoli (Raw) providing 2.57g and Sweet Potato (Raw) providing 1.57g per 100g.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 0.34g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sweet Potato (Raw): 709mcg vs 8mcg), Vitamin K (Broccoli (Raw): 102mcg vs 1.8mcg), Vitamin C (Broccoli (Raw): 91.3mg vs 2.4mg).
Key Minerals: Notable mineral differences include Selenium (Broccoli (Raw): 1.6mcg vs 0.6mcg), Copper (Sweet Potato (Raw): 0.151mg vs 0.059mg), Calcium (Broccoli (Raw): 46mg vs 30mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Broccoli
More with Sweet Potato
❓Frequently Asked Questions
- Which has more protein, Broccoli (Raw) or Sweet Potato (Raw)?
- Broccoli (Raw) has more protein with 2.57g per 100g compared to 1.57g for Sweet Potato (Raw).
- Which is lower in calories, Broccoli (Raw) or Sweet Potato (Raw)?
- Broccoli (Raw) is lower in calories with 31 kcal per 100g versus 86 kcal.
- Is Broccoli (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Broccoli (Raw) has 31 calories and 2.57g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Broccoli (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.34g.
- Which has more fiber, Broccoli (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 2.4g.