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Brussels sprout vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Brussels sprout and Garden asparagus different?

  • Brussels sprout is higher in Vitamin K, Vitamin C, Vitamin B6, Manganese, Fiber, Potassium, and Polyunsaturated fat, however, Garden asparagus is richer in Copper, and Iron.
  • Daily need coverage for Vitamin K from Brussels sprout is 113% higher.
  • Brussels sprout contains 3060 times more Polyunsaturated fat than Garden asparagus. While Brussels sprout contains 153g of Polyunsaturated fat, Garden asparagus contains only 0.05g.

Brussels sprouts, raw and Asparagus, raw are the varieties used in this article.

Infographic

Brussels sprout vs Garden asparagus 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 +75%
Contains more Magnesium +64.3%
Contains more Phosphorus +32.7%
Contains more Potassium +92.6%
Contains more Manganese +113.3%
Contains more Iron +52.9%
Contains less Sodium -92%
Contains more Zinc +28.6%
Contains more Copper +170%
Contains more Selenium +43.8%
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 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +75%
Contains more Magnesium +64.3%
Contains more Phosphorus +32.7%
Contains more Potassium +92.6%
Contains more Manganese +113.3%
Contains more Iron +52.9%
Contains less Sodium -92%
Contains more Zinc +28.6%
Contains more Copper +170%
Contains more Selenium +43.8%

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 C +1417.9%
Contains more Vitamin B5 +12.8%
Contains more Vitamin B6 +140.7%
Contains more Folate +17.3%
Contains more Vitamin K +325.5%
Contains more Vitamin E +28.4%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +31.3%
Equal in Vitamin A - 756
Equal in Vitamin B1 - 0.143
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 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin C +1417.9%
Contains more Vitamin B5 +12.8%
Contains more Vitamin B6 +140.7%
Contains more Folate +17.3%
Contains more Vitamin K +325.5%
Contains more Vitamin E +28.4%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +31.3%
Equal in Vitamin A - 756
Equal in Vitamin B1 - 0.143

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +53.6%
Contains more Fats +150%
Contains more Carbs +130.7%
Contains more Other +136.2%
Equal in Water - 93.22
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +53.6%
Contains more Fats +150%
Contains more Carbs +130.7%
Contains more Other +136.2%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +305900%
Contains less Saturated Fat -35.5%
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +305900%
Contains less Saturated Fat -35.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +100%
Contains more Glucose +24.6%
Equal in Fructose - 1
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
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +100%
Contains more Glucose +24.6%
Equal in Fructose - 1

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 Garden asparagus
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Garden asparagus Opinion
Net carbs 5.15g 1.78g Brussels sprout
Protein 3.38g 2.2g Brussels sprout
Fats 0.3g 0.12g Brussels sprout
Carbs 8.95g 3.88g Brussels sprout
Calories 43kcal 20kcal Brussels sprout
Fructose 0.93g 1g Garden asparagus
Sugar 2.2g 1.88g Garden asparagus
Fiber 3.8g 2.1g Brussels sprout
Calcium 42mg 24mg Brussels sprout
Iron 1.4mg 2.14mg Garden asparagus
Magnesium 23mg 14mg Brussels sprout
Phosphorus 69mg 52mg Brussels sprout
Potassium 389mg 202mg Brussels sprout
Sodium 25mg 2mg Garden asparagus
Zinc 0.42mg 0.54mg Garden asparagus
Copper 0.07mg 0.189mg Garden asparagus
Manganese 0.337mg 0.158mg Brussels sprout
Selenium 1.6µg 2.3µg Garden asparagus
Vitamin A 754IU 756IU Garden asparagus
Vitamin A RAE 38µg 38µg
Vitamin E 0.88mg 1.13mg Garden asparagus
Vitamin C 85mg 5.6mg Brussels sprout
Vitamin B1 0.139mg 0.143mg Garden asparagus
Vitamin B2 0.09mg 0.141mg Garden asparagus
Vitamin B3 0.745mg 0.978mg Garden asparagus
Vitamin B5 0.309mg 0.274mg Brussels sprout
Vitamin B6 0.219mg 0.091mg Brussels sprout
Folate 61µg 52µg Brussels sprout
Vitamin K 177µg 41.6µg Brussels sprout
Tryptophan 0.037mg 0.027mg Brussels sprout
Threonine 0.12mg 0.084mg Brussels sprout
Isoleucine 0.132mg 0.075mg Brussels sprout
Leucine 0.152mg 0.128mg Brussels sprout
Lysine 0.154mg 0.104mg Brussels sprout
Methionine 0.032mg 0.031mg Brussels sprout
Phenylalanine 0.098mg 0.075mg Brussels sprout
Valine 0.155mg 0.115mg Brussels sprout
Histidine 0.076mg 0.049mg Brussels sprout
Saturated Fat 0.062g 0.04g Garden asparagus
Monounsaturated Fat 0.023g 0g Brussels sprout
Polyunsaturated fat 153g 0.05g Brussels sprout

Which food is preferable for your diet?

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

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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
29%
Garden asparagus
Minerals Daily Need Coverage Score
24%
Brussels sprout
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 32)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.