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Brussels sprout vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between Brussels sprout and Cauliflower

  • Brussels sprout has more Vitamin K, Vitamin C, Iron, Manganese, Vitamin B1, Fiber, and Vitamin E , however, Cauliflower is higher in Vitamin B5.
  • Brussels sprout covers your daily need of Vitamin K 135% more than Cauliflower.
  • Brussels sprout has 11 times more Vitamin E than Cauliflower. While Brussels sprout has 0.88mg of Vitamin E , Cauliflower has only 0.08mg.

These are the specific foods used in this comparison Brussels sprouts, raw and Cauliflower, raw.

Infographic

Brussels sprout vs Cauliflower infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +90.9%
Contains more Iron +233.3%
Contains more Magnesium +53.3%
Contains more Phosphorus +56.8%
Contains more Potassium +30.1%
Contains less Sodium -16.7%
Contains more Zinc +55.6%
Contains more Copper +79.5%
Contains more Manganese +117.4%
Contains more Selenium +166.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +90.9%
Contains more Iron +233.3%
Contains more Magnesium +53.3%
Contains more Phosphorus +56.8%
Contains more Potassium +30.1%
Contains less Sodium -16.7%
Contains more Zinc +55.6%
Contains more Copper +79.5%
Contains more Manganese +117.4%
Contains more Selenium +166.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin C +76.3%
Contains more Vitamin B1 +178%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B6 +19%
Contains more Vitamin K +1041.9%
Contains more Vitamin B5 +115.9%
Equal in Folate - 57
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin C +76.3%
Contains more Vitamin B1 +178%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B6 +19%
Contains more Vitamin K +1041.9%
Contains more Vitamin B5 +115.9%
Equal in Folate - 57

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +76%
Contains more Carbs +80.1%
Contains more Other +80.3%
Equal in Fats - 0.28
Equal in Water - 92.07
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +76%
Contains more Carbs +80.1%
Contains more Other +80.3%
Equal in Fats - 0.28
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -52.3%
Contains more Polyunsaturated fat +493448.4%
Contains more Monounsaturated Fat +47.8%
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -52.3%
Contains more Polyunsaturated fat +493448.4%
Contains more Monounsaturated Fat +47.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +16%
Equal in Fructose - 0.97
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +16%
Equal in Fructose - 0.97

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprout Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Cauliflower Opinion
Net carbs 5.15g 2.97g Brussels sprout
Protein 3.38g 1.92g Brussels sprout
Fats 0.3g 0.28g Brussels sprout
Carbs 8.95g 4.97g Brussels sprout
Calories 43kcal 25kcal Brussels sprout
Fructose 0.93g 0.97g Cauliflower
Sugar 2.2g 1.91g Cauliflower
Fiber 3.8g 2g Brussels sprout
Calcium 42mg 22mg Brussels sprout
Iron 1.4mg 0.42mg Brussels sprout
Magnesium 23mg 15mg Brussels sprout
Phosphorus 69mg 44mg Brussels sprout
Potassium 389mg 299mg Brussels sprout
Sodium 25mg 30mg Brussels sprout
Zinc 0.42mg 0.27mg Brussels sprout
Copper 0.07mg 0.039mg Brussels sprout
Manganese 0.337mg 0.155mg Brussels sprout
Selenium 1.6µg 0.6µg Brussels sprout
Vitamin A 754IU 0IU Brussels sprout
Vitamin A RAE 38µg 0µg Brussels sprout
Vitamin E 0.88mg 0.08mg Brussels sprout
Vitamin C 85mg 48.2mg Brussels sprout
Vitamin B1 0.139mg 0.05mg Brussels sprout
Vitamin B2 0.09mg 0.06mg Brussels sprout
Vitamin B3 0.745mg 0.507mg Brussels sprout
Vitamin B5 0.309mg 0.667mg Cauliflower
Vitamin B6 0.219mg 0.184mg Brussels sprout
Folate 61µg 57µg Brussels sprout
Vitamin K 177µg 15.5µg Brussels sprout
Tryptophan 0.037mg 0.02mg Brussels sprout
Threonine 0.12mg 0.076mg Brussels sprout
Isoleucine 0.132mg 0.071mg Brussels sprout
Leucine 0.152mg 0.106mg Brussels sprout
Lysine 0.154mg 0.217mg Cauliflower
Methionine 0.032mg 0.02mg Brussels sprout
Phenylalanine 0.098mg 0.065mg Brussels sprout
Valine 0.155mg 0.125mg Brussels sprout
Histidine 0.076mg 0.056mg Brussels sprout
Saturated Fat 0.062g 0.13g Brussels sprout
Monounsaturated Fat 0.023g 0.034g Cauliflower
Polyunsaturated fat 153g 0.031g Brussels sprout
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
81%
Brussels sprout
30%
Cauliflower
Minerals Daily Need Coverage Score
24%
Brussels sprout
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 0.068g)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.