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Brussels sprout vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between Brussels sprout and Pumpkin

  • Brussels sprout has more Vitamin K, Vitamin C, Vitamin B6, Folate, Fiber, Manganese, Iron, Vitamin B1, and Phosphorus, while Pumpkin has more Vitamin A RAE.
  • Brussels sprout's daily need coverage for Vitamin K is 147% higher.
  • Pumpkin contains 18 times less Vitamin C than Brussels sprout. Brussels sprout contains 85mg of Vitamin C, while Pumpkin contains 4.7mg.

The food types used in this comparison are Brussels sprouts, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Brussels sprout vs Pumpkin 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 +180%
Contains more Iron +145.6%
Contains more Magnesium +155.6%
Contains more Phosphorus +130%
Contains more Potassium +69.1%
Contains more Zinc +82.6%
Contains more Manganese +278.7%
Contains more Selenium +700%
Contains less Sodium -96%
Contains more Copper +30%
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 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +180%
Contains more Iron +145.6%
Contains more Magnesium +155.6%
Contains more Phosphorus +130%
Contains more Potassium +69.1%
Contains more Zinc +82.6%
Contains more Manganese +278.7%
Contains more Selenium +700%
Contains less Sodium -96%
Contains more Copper +30%

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 +1708.5%
Contains more Vitamin B1 +348.4%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +80.4%
Contains more Vitamin B5 +53.7%
Contains more Vitamin B6 +397.7%
Contains more Folate +577.8%
Contains more Vitamin K +22025%
Contains more Vitamin A +663.3%
Equal in Vitamin E - 0.8
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 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +1708.5%
Contains more Vitamin B1 +348.4%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +80.4%
Contains more Vitamin B5 +53.7%
Contains more Vitamin B6 +397.7%
Contains more Folate +577.8%
Contains more Vitamin K +22025%
Contains more Vitamin A +663.3%
Equal in Vitamin E - 0.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +369.4%
Contains more Fats +328.6%
Contains more Carbs +82.7%
Contains more Other +121%
Equal in Water - 93.69
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +369.4%
Contains more Fats +328.6%
Contains more Carbs +82.7%
Contains more Other +121%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +155.6%
Contains more Polyunsaturated fat +3824900%
Contains less Saturated Fat -40.3%
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +155.6%
Contains more Polyunsaturated fat +3824900%
Contains less Saturated Fat -40.3%

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 Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 Pumpkin Opinion
Net carbs 5.15g 3.8g Brussels sprout
Protein 3.38g 0.72g Brussels sprout
Fats 0.3g 0.07g Brussels sprout
Carbs 8.95g 4.9g Brussels sprout
Calories 43kcal 20kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 2.08g Pumpkin
Fiber 3.8g 1.1g Brussels sprout
Calcium 42mg 15mg Brussels sprout
Iron 1.4mg 0.57mg Brussels sprout
Magnesium 23mg 9mg Brussels sprout
Phosphorus 69mg 30mg Brussels sprout
Potassium 389mg 230mg Brussels sprout
Sodium 25mg 1mg Pumpkin
Zinc 0.42mg 0.23mg Brussels sprout
Copper 0.07mg 0.091mg Pumpkin
Manganese 0.337mg 0.089mg Brussels sprout
Selenium 1.6µg 0.2µg Brussels sprout
Vitamin A 754IU 5755IU Pumpkin
Vitamin A RAE 38µg 288µg Pumpkin
Vitamin E 0.88mg 0.8mg Brussels sprout
Vitamin C 85mg 4.7mg Brussels sprout
Vitamin B1 0.139mg 0.031mg Brussels sprout
Vitamin B2 0.09mg 0.078mg Brussels sprout
Vitamin B3 0.745mg 0.413mg Brussels sprout
Vitamin B5 0.309mg 0.201mg Brussels sprout
Vitamin B6 0.219mg 0.044mg Brussels sprout
Folate 61µg 9µg Brussels sprout
Vitamin K 177µg 0.8µg Brussels sprout
Tryptophan 0.037mg 0.009mg Brussels sprout
Threonine 0.12mg 0.021mg Brussels sprout
Isoleucine 0.132mg 0.023mg Brussels sprout
Leucine 0.152mg 0.034mg Brussels sprout
Lysine 0.154mg 0.039mg Brussels sprout
Methionine 0.032mg 0.008mg Brussels sprout
Phenylalanine 0.098mg 0.023mg Brussels sprout
Valine 0.155mg 0.025mg Brussels sprout
Histidine 0.076mg 0.011mg Brussels sprout
Saturated Fat 0.062g 0.037g Pumpkin
Monounsaturated Fat 0.023g 0.009g Brussels sprout
Polyunsaturated fat 153g 0.004g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Pumpkin
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
37%
Pumpkin
Minerals Daily Need Coverage Score
24%
Brussels sprout
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 52)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.