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  6. Beetroot vs. Brussels sprouts

Beetroot vs. Brussels sprouts — In-Depth Nutrition Comparison

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How are beetroot and Brussels sprouts different?

  • Beetroot is richer in folate, while Brussels sprouts are higher in vitamin K, vitamin C, vitamin A, vitamin B6, vitamin B1, iron, and vitamin E.
  • Brussels sprouts cover your daily need for vitamin K, 147% more than beetroot.
  • Beetroot contains 2 times more folate than Brussels sprouts. Beetroot contains 109µg of folate, while Brussels sprouts contain 61µg.

Beets, raw and Brussels sprouts, raw types were used in this article.

Infographic

Beetroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 CalciumCalcium +162.5%
Contains more PotassiumPotassium +19.7%
Contains more IronIron +75%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +72.5%
Contains less SodiumSodium -67.9%
Contains more SeleniumSelenium +128.6%
~equal in Magnesium ~23mg
~equal in Copper ~0.07mg
~equal in Manganese ~0.337mg

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.
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 FolateFolate +78.7%
Contains more Vitamin CVitamin C +1634.7%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +348.4%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +123.1%
Contains more Vitamin B5Vitamin B5 +99.4%
Contains more Vitamin B6Vitamin B6 +226.9%
Contains more Vitamin KVitamin K +88400%
Contains more CholineCholine +218.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Brussels sprouts DV% diff.
Polyunsaturated fat 0.06g 153g 1020%
Vitamin K 0.2µg 177µg 147%
Vitamin C 4.9mg 85mg 89%
Vitamin B6 0.067mg 0.219mg 12%
Folate 109µg 61µg 12%
Vitamin B1 0.031mg 0.139mg 9%
Iron 0.8mg 1.4mg 8%
Vitamin E 0.04mg 0.88mg 6%
Protein 1.61g 3.38g 4%
Fiber 2.8g 3.8g 4%
Phosphorus 40mg 69mg 4%
Vitamin A 2µg 38µg 4%
Vitamin B2 0.04mg 0.09mg 4%
Calcium 16mg 42mg 3%
Vitamin B5 0.155mg 0.309mg 3%
Vitamin B3 0.334mg 0.745mg 3%
Choline 6mg 19.1mg 2%
Potassium 325mg 389mg 2%
Sodium 78mg 25mg 2%
Selenium 0.7µg 1.6µg 2%
Fructose 0.93g 1%
Copper 0.075mg 0.07mg 1%
Zinc 0.35mg 0.42mg 1%
Calories 43kcal 43kcal 0%
Fats 0.17g 0.3g 0%
Carbs 9.56g 8.95g 0%
Net carbs 6.76g 5.15g N/A
Magnesium 23mg 23mg 0%
Sugar 6.76g 2.2g N/A
Manganese 0.329mg 0.337mg 0%
Saturated fat 0.027g 0.062g 0%
Monounsaturated fat 0.032g 0.023g 0%
Tryptophan 0.019mg 0.037mg 0%
Threonine 0.047mg 0.12mg 0%
Isoleucine 0.048mg 0.132mg 0%
Leucine 0.068mg 0.152mg 0%
Lysine 0.058mg 0.154mg 0%
Methionine 0.018mg 0.032mg 0%
Phenylalanine 0.046mg 0.098mg 0%
Valine 0.056mg 0.155mg 0%
Histidine 0.021mg 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +109.9%
Contains more FatsFats +76.5%
Contains more OtherOther +26.9%
~equal in Carbs ~8.95g
~equal in Water ~86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated fat -56.5%
Contains more Mono. FatMonounsaturated fat +39.1%
Contains more Poly. FatPolyunsaturated fat +254900%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.