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  6. Beans vs. Brussels sprouts

Beans vs. Brussels sprouts — In-Depth Nutrition Comparison

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What are the differences between beans and Brussels sprouts?

  • Beans are higher in copper, zinc, fiber, and selenium; however, Brussels sprouts are richer in vitamin K, vitamin C, iron, vitamin A, folate, and vitamin B6.
  • Brussels sprouts' daily need coverage for vitamin K is 147% more.
  • Brussels sprouts contain 3 times less zinc than beans. Beans contain 1.4mg of zinc, while Brussels sprouts contain 0.42mg.

We used Beans, baked, canned, no salt added and Brussels sprouts, raw types in this article.

Infographic

Beans vs Brussels sprouts infographic
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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.
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +19%
Contains more CopperCopper +194.3%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +50.7%
Contains less SodiumSodium -96%
Contains more SeleniumSelenium +181.3%
Contains more PotassiumPotassium +31.4%
Contains more IronIron +382.8%

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.
Beans
Beans
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more CholineCholine +61.3%
Contains more Vitamin CVitamin C +2641.9%
Contains more Vitamin AVitamin A +660%
Contains more Vitamin EVitamin E +486.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +73.3%
Contains more Vitamin B6Vitamin B6 +68.5%
Contains more Vitamin KVitamin K +22025%
Contains more FolateFolate +154.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.139mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Brussels sprouts DV% diff.
Polyunsaturated fat 0.172g 153g 1019%
Vitamin K 0.8µg 177µg 147%
Vitamin C 3.1mg 85mg 91%
Manganese 0.337mg 15%
Copper 0.206mg 0.07mg 15%
Iron 0.29mg 1.4mg 14%
Zinc 1.4mg 0.42mg 9%
Folate 24µg 61µg 9%
Vitamin B6 0.13mg 0.219mg 7%
Fiber 5.5g 3.8g 7%
Vitamin B5 0.309mg 6%
Vitamin E 0.15mg 0.88mg 5%
Selenium 4.5µg 1.6µg 5%
Phosphorus 104mg 69mg 5%
Carbs 20.49g 8.95g 4%
Vitamin A 5µg 38µg 4%
Protein 4.8g 3.38g 3%
Calories 105kcal 43kcal 3%
Potassium 296mg 389mg 3%
Magnesium 32mg 23mg 2%
Choline 30.8mg 19.1mg 2%
Vitamin B2 0.06mg 0.09mg 2%
Vitamin B3 0.43mg 0.745mg 2%
Vitamin B1 0.15mg 0.139mg 1%
Sodium 1mg 25mg 1%
Fructose 0.93g 1%
Calcium 50mg 42mg 1%
Fats 0.4g 0.3g 0%
Net carbs 14.99g 5.15g N/A
Sugar 7.78g 2.2g N/A
Saturated fat 0.103g 0.062g 0%
Monounsaturated fat 0.035g 0.023g 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +42%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +128.9%
Contains more OtherOther +24.8%
Contains more WaterWater +18.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +52.2%
Contains less Sat. FatSaturated fat -39.8%
Contains more Poly. FatPolyunsaturated fat +88853.5%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.