Broccoli VS Sweet Potato
A detailed nutritional comparison
Broccoli
Sweet Potato
🎯 Quick Verdict
Broccoli and sweet potato both offer impressive nutritional benefits, but they serve different needs. Broccoli is lower in calories and carbs while being higher in protein and fiber, making it ideal for weight management and digestive health. Sweet potato provides more energy from carbohydrates, along with high levels of vitamin A, perfect for supporting eye health and sustained energy during active days.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 55 | 86 | ✓ |
| Protein | 4.4g | 1.6g | ✓ |
| Carbs | 11g | 20g | ✓ |
| Fat | 0.3g | 0.1g | ✓ |
| Fiber | 2.4g | 3g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 89.2mg | 2.4mg | ✓ |
| Vitamin A (RAE) | 78mcg | 961mcg | ✓ |
| Calcium | 47mg | 30mg | ✓ |
| Iron | 0.7mg | 0.6mg | ✓ |
🏆 Category Winners
Protein
Broccoli contains nearly three times more protein than sweet potato per serving.
Fiber
Sweet potato has higher fiber content by 25% per serving.
Calories
Broccoli has 36% fewer calories compared to sweet potato.
Vitamins
Sweet potato excels in vitamin A (961mcg compared to broccoli's 78mcg).
🥗 Diet Compatibility
Keto
Food 1: Compatible
Food 2: Not Compatible
Broccoli is low-carb (11g per serving) compared to the higher carb content in sweet potatoes (20g).
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegans.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both foods are whole, natural, and paleo-compatible.
Low Carb
Food 1: Compatible
Food 2: Not Compatible
Broccoli is lower in carbs (11g per serving) compared to sweet potato's 20g per serving.
💪 Health Benefits Comparison
Food 1 Benefits
- Excellent source of vitamin C for immune system boosting
- Rich in antioxidants that help combat inflammation
- Low calorie and high protein, ideal for weight management
- Provides dietary fiber for improved digestion
Food 2 Benefits
- High in beta-carotene (vitamin A) to support vision and skin health
- Provides sustained energy due to its carbohydrate content
- Rich in antioxidants, helping protect against cellular damage
- Contains potassium for heart health and muscle function
✅ The Bottom Line
Choose broccoli for a low-calorie, protein-rich option that is also packed with vitamin C and antioxidants, perfect for weight loss or maintaining energy balance. Select sweet potato for a nutrient-dense, high-carb option that supports sustained energy and vitamin A needs, ideal for active lifestyles or post-workout recovery.
Choose Food 1 for: Weight management, immune support, low-carb diets
Choose Food 2 for: Sustained energy, vitamin A needs, post-exercise recovery
