Broccoli vs Sweet Potato
Side-by-side macro comparison. Broccoli vs Sweet Potato per their standard serving sizes.
Macro Comparison Table
| Macro | Broccoli | Sweet Potato | Difference |
|---|---|---|---|
| Calories | 34 cal | 90 cal | -62% Broccoli |
| Protein | 2.8g | 2g | +40% Broccoli |
| Carbs | 7g | 21g | -67% Broccoli |
| Fat | 0.4g | 0.1g | +300% Broccoli |
Differences shown relative to Broccoli. Positive = Broccoli has more.
Quick Take
Broccoli delivers 34 calories per serving with 2.8g protein, 7g carbs, and 0.4g fat. Sweet Potato delivers 90 calories with 2g protein, 21g carbs, and 0.1g fat. The most meaningful difference: Broccoli saves 56 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Broccoli gives you 56 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Broccoli delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Sweet Potato brings 90 calories — useful when you're chasing a surplus and struggling to eat enough. Broccoli delivers 2.8g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Broccoli fits cleanly into keto with only 7g carbs. Sweet Potato at 21g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Broccoli or Sweet Potato?
Broccoli has more protein: 2.8g vs 2g per serving. That's a difference of 0.7999999999999998g.
Which has fewer calories, Broccoli or Sweet Potato?
Broccoli has 34 calories per serving vs 90 calories in Sweet Potato — a difference of 56 calories.
Is Broccoli or Sweet Potato better for keto?
Broccoli is the better keto choice at 7g carbs per serving vs 21g carbs in Sweet Potato.
Is Broccoli or Sweet Potato better for weight loss?
For weight loss, Broccoli gives you more calorie flexibility (56 cal less per serving). For preserving muscle during a deficit, Broccoli delivers more protein per calorie. Most people on cuts benefit from Broccoli.
Which Is Better for Your Goal?
🔥 Weight Loss
Broccoli
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Broccoli
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Broccoli
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Broccoli and Sweet Potato stack up:
Full Broccoli guide • Full Sweet Potato guide • All comparisons