Sweet potatoes, orange flesh, without skin vs Broccoli
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Broccoli
Best for muscle gain
Broccoli
Best for low-carb
Broccoli
Macro Comparison
Sweet potatoes, orange flesh, without skin: 100g (100g) | Broccoli: 100g (100g)
86
Sweet potatoes, orange flesh, without skin
31
Broccoli
1.58g
Sweet potatoes, orange flesh, without skin
2.57g
Broccoli
17.3g
Sweet potatoes, orange flesh, without skin
6.27g
Broccoli
0.38g
Sweet potatoes, orange flesh, without skin
0.34g
Broccoli
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
7%
Sweet potatoes, orange flesh, without skin
33%
Broccoli
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| Nutrient | Sweet potatoes, orange flesh, without skin | Broccoli |
|---|---|---|
| Calories | 86 | 31 |
| Protein | 1.6g | 2.6g |
| Carbs | 17.3g | 6.3g |
| Fat | 0.4g | 0.3g |
| Fiber | — | 2.4g |
| Sugar | — | — |
| Sodium | 0mg | 36mg |
| Cholesterol | — | — |
| Saturated Fat | — | 0.04g |
| Potassium | 486mg | 303mg |
| Vitamin A | — | 8mcg |
| Vitamin C | 14.8mg | 91.3mg |
| Calcium | 22.3mg | 46mg |
| Iron | 0.4mg | 0.69mg |
Which Should You Choose?
For weight loss
Choose Broccoli. With 31 calories and 2.57g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Broccoli. Broccoli delivers 2.57g protein per serving — 1g more than Sweet potatoes, orange flesh, without skin.
For low-carb diets
Choose Broccoli with 6.27g carbs per serving.
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Take the free quizCommon Questions
Is Sweet potatoes, orange flesh, without skin or Broccoli better for weight loss?
For weight loss, Broccoli is the better choice. Sweet potatoes, orange flesh, without skin has 86 calories and 1.58g protein per serving, while Broccoli has 31 calories and 2.57g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Sweet potatoes, orange flesh, without skin or Broccoli?
Broccoli has more protein per serving. Sweet potatoes, orange flesh, without skin provides 1.58g and Broccoli provides 2.57g of protein.
Can I eat both sweet potatoes, orange flesh, without skin and broccoli together?
Yes! Combining sweet potatoes, orange flesh, without skin and broccoli gives you 117 calories and 4.15g protein. This combination can work well as part of a balanced meal.