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  6. Brussels sprout vs. Lettuce

Brussels sprout vs. Lettuce — In-Depth Nutrition Comparison

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Differences between Brussels sprout and Lettuce

  • Brussels sprout has more Vitamin C, Vitamin K, Fiber, Vitamin B6, Iron, Folate, Vitamin B1, Potassium, and Phosphorus, while Lettuce has more Vitamin A RAE.
  • Brussels sprout's daily need coverage for Vitamin C is 84% higher.
  • Lettuce contains 3 times less Fiber than Brussels sprout. Brussels sprout contains 3.8g of Fiber, while Lettuce contains 1.3g.

The food types used in this comparison are Brussels sprouts, raw and Lettuce, green leaf, raw.

Infographic

Brussels sprout vs Lettuce 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.
Brussels sprout
Brussels sprout
10
:
0
Lettuce
Lettuce
Contains more Calcium +16.7%
Contains more Iron +62.8%
Contains more Magnesium +76.9%
Contains more Phosphorus +137.9%
Contains more Potassium +100.5%
Contains less Sodium -10.7%
Contains more Zinc +133.3%
Contains more Copper +141.4%
Contains more Manganese +34.8%
Contains more Selenium +166.7%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +16.7%
Contains more Iron +62.8%
Contains more Magnesium +76.9%
Contains more Phosphorus +137.9%
Contains more Potassium +100.5%
Contains less Sodium -10.7%
Contains more Zinc +133.3%
Contains more Copper +141.4%
Contains more Manganese +34.8%
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.
Brussels sprout
Brussels sprout
9
:
1
Lettuce
Lettuce
Contains more Vitamin E +300%
Contains more Vitamin C +823.9%
Contains more Vitamin B1 +98.6%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B3 +98.7%
Contains more Vitamin B5 +130.6%
Contains more Vitamin B6 +143.3%
Contains more Folate +60.5%
Contains more Vitamin K +40.1%
Contains more Vitamin A +882.1%
Brussels sprout
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +300%
Contains more Vitamin C +823.9%
Contains more Vitamin B1 +98.6%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B3 +98.7%
Contains more Vitamin B5 +130.6%
Contains more Vitamin B6 +143.3%
Contains more Folate +60.5%
Contains more Vitamin K +40.1%
Contains more Vitamin A +882.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Lettuce
Lettuce
Contains more Protein +148.5%
Contains more Fats +100%
Contains more Carbs +211.8%
Contains more Other +114.1%
Contains more Water +10.4%
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +148.5%
Contains more Fats +100%
Contains more Carbs +211.8%
Contains more Other +114.1%
Contains more Water +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +283.3%
Contains more Polyunsaturated fat +186485.4%
Contains less Saturated Fat -67.7%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +283.3%
Contains more Polyunsaturated fat +186485.4%
Contains less Saturated Fat -67.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
3
:
0
Lettuce
Lettuce
Contains more Sucrose +∞%
Contains more Glucose +125%
Contains more Fructose +116.3%
Brussels sprout
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
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +125%
Contains more Fructose +116.3%

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Lettuce Opinion
Net carbs 5.15g 1.57g Brussels sprout
Protein 3.38g 1.36g Brussels sprout
Fats 0.3g 0.15g Brussels sprout
Carbs 8.95g 2.87g Brussels sprout
Calories 43kcal 15kcal Brussels sprout
Fructose 0.93g 0.43g Brussels sprout
Sugar 2.2g 0.78g Lettuce
Fiber 3.8g 1.3g Brussels sprout
Calcium 42mg 36mg Brussels sprout
Iron 1.4mg 0.86mg Brussels sprout
Magnesium 23mg 13mg Brussels sprout
Phosphorus 69mg 29mg Brussels sprout
Potassium 389mg 194mg Brussels sprout
Sodium 25mg 28mg Brussels sprout
Zinc 0.42mg 0.18mg Brussels sprout
Copper 0.07mg 0.029mg Brussels sprout
Manganese 0.337mg 0.25mg Brussels sprout
Selenium 1.6µg 0.6µg Brussels sprout
Vitamin A 754IU 7405IU Lettuce
Vitamin A RAE 38µg 370µg Lettuce
Vitamin E 0.88mg 0.22mg Brussels sprout
Vitamin C 85mg 9.2mg Brussels sprout
Vitamin B1 0.139mg 0.07mg Brussels sprout
Vitamin B2 0.09mg 0.08mg Brussels sprout
Vitamin B3 0.745mg 0.375mg Brussels sprout
Vitamin B5 0.309mg 0.134mg Brussels sprout
Vitamin B6 0.219mg 0.09mg Brussels sprout
Folate 61µg 38µg Brussels sprout
Vitamin K 177µg 126.3µg Brussels sprout
Tryptophan 0.037mg 0.009mg Brussels sprout
Threonine 0.12mg 0.059mg Brussels sprout
Isoleucine 0.132mg 0.084mg Brussels sprout
Leucine 0.152mg 0.079mg Brussels sprout
Lysine 0.154mg 0.084mg Brussels sprout
Methionine 0.032mg 0.016mg Brussels sprout
Phenylalanine 0.098mg 0.055mg Brussels sprout
Valine 0.155mg 0.07mg Brussels sprout
Histidine 0.076mg 0.022mg Brussels sprout
Saturated Fat 0.062g 0.02g Lettuce
Monounsaturated Fat 0.023g 0.006g Brussels sprout
Polyunsaturated fat 153g 0.082g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Lettuce
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
75%
Lettuce
Minerals Daily Need Coverage Score
24%
Brussels sprout
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 3mg)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $0.1)
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)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.