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Brussels sprout vs. Watercress — In-Depth Nutrition Comparison

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How are Brussels sprout and Watercress different?

  • Brussels sprout is higher in Vitamin C, Iron, Fiber, Folate, and Vitamin B6, however, Watercress is richer in Vitamin K, Vitamin A RAE, and Calcium.
  • Daily need coverage for Vitamin K from Watercress is 61% higher.
  • Brussels sprout contains 8 times more Fiber than Watercress. While Brussels sprout contains 3.8g of Fiber, Watercress contains only 0.5g.

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

Infographic

Brussels sprout vs Watercress 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 Iron +600%
Contains more Phosphorus +15%
Contains more Potassium +17.9%
Contains less Sodium -39%
Contains more Zinc +281.8%
Contains more Manganese +38.1%
Contains more Selenium +77.8%
Contains more Calcium +185.7%
Equal in Magnesium - 21
Equal in Copper - 0.077
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 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +600%
Contains more Phosphorus +15%
Contains more Potassium +17.9%
Contains less Sodium -39%
Contains more Zinc +281.8%
Contains more Manganese +38.1%
Contains more Selenium +77.8%
Contains more Calcium +185.7%
Equal in Magnesium - 21
Equal in Copper - 0.077

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 +97.7%
Contains more Vitamin B1 +54.4%
Contains more Vitamin B3 +272.5%
Contains more Vitamin B6 +69.8%
Contains more Folate +577.8%
Contains more Vitamin A +323.2%
Contains more Vitamin E +13.6%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +41.2%
Equal in Vitamin B5 - 0.31
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 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin C +97.7%
Contains more Vitamin B1 +54.4%
Contains more Vitamin B3 +272.5%
Contains more Vitamin B6 +69.8%
Contains more Folate +577.8%
Contains more Vitamin A +323.2%
Contains more Vitamin E +13.6%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +41.2%
Equal in Vitamin B5 - 0.31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +47%
Contains more Fats +200%
Contains more Carbs +593.8%
Contains more Other +14.2%
Contains more Water +10.6%
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +47%
Contains more Fats +200%
Contains more Carbs +593.8%
Contains more Other +14.2%
Contains more Water +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +187.5%
Contains more Polyunsaturated fat +437042.9%
Contains less Saturated Fat -56.5%
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +187.5%
Contains more Polyunsaturated fat +437042.9%
Contains less Saturated Fat -56.5%

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Watercress Opinion
Net carbs 5.15g 0.79g Brussels sprout
Protein 3.38g 2.3g Brussels sprout
Fats 0.3g 0.1g Brussels sprout
Carbs 8.95g 1.29g Brussels sprout
Calories 43kcal 11kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 0.2g Watercress
Fiber 3.8g 0.5g Brussels sprout
Calcium 42mg 120mg Watercress
Iron 1.4mg 0.2mg Brussels sprout
Magnesium 23mg 21mg Brussels sprout
Phosphorus 69mg 60mg Brussels sprout
Potassium 389mg 330mg Brussels sprout
Sodium 25mg 41mg Brussels sprout
Zinc 0.42mg 0.11mg Brussels sprout
Copper 0.07mg 0.077mg Watercress
Manganese 0.337mg 0.244mg Brussels sprout
Selenium 1.6µg 0.9µg Brussels sprout
Vitamin A 754IU 3191IU Watercress
Vitamin A RAE 38µg 160µg Watercress
Vitamin E 0.88mg 1mg Watercress
Vitamin C 85mg 43mg Brussels sprout
Vitamin B1 0.139mg 0.09mg Brussels sprout
Vitamin B2 0.09mg 0.12mg Watercress
Vitamin B3 0.745mg 0.2mg Brussels sprout
Vitamin B5 0.309mg 0.31mg Watercress
Vitamin B6 0.219mg 0.129mg Brussels sprout
Folate 61µg 9µg Brussels sprout
Vitamin K 177µg 250µg Watercress
Tryptophan 0.037mg 0.03mg Brussels sprout
Threonine 0.12mg 0.133mg Watercress
Isoleucine 0.132mg 0.093mg Brussels sprout
Leucine 0.152mg 0.166mg Watercress
Lysine 0.154mg 0.134mg Brussels sprout
Methionine 0.032mg 0.02mg Brussels sprout
Phenylalanine 0.098mg 0.114mg Watercress
Valine 0.155mg 0.137mg Brussels sprout
Histidine 0.076mg 0.04mg Brussels sprout
Saturated Fat 0.062g 0.027g Watercress
Monounsaturated Fat 0.023g 0.008g Brussels sprout
Polyunsaturated fat 153g 0.035g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Watercress
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
91%
Watercress
Minerals Daily Need Coverage Score
24%
Brussels sprout
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 32)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.