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Beetroot vs Brussels sprout - In-Depth Nutrition Comparison

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How are Beetroot and Brussels sprout different?

  • Beetroot is richer in Folate, while Brussels sprout is higher in Vitamin K, Vitamin C, Vitamin B6, Vitamin B1, Iron, and Vitamin E .
  • Brussels sprout covers your daily need of Vitamin K 147% more than Beetroot.
  • Beetroot contains 2 times more Folate than Brussels sprout. Beetroot contains 109µg of Folate, while Brussels sprout contains 61µg.

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

Infographic

Beetroot vs Brussels sprout 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +75%
Contains more Calcium +162.5%
Contains more Potassium +19.7%
Contains more Zinc +20%
Contains more Phosphorus +72.5%
Contains less Sodium -67.9%
Equal in Magnesium - 23
Equal in Copper - 0.07
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Contains more Iron +75%
Contains more Calcium +162.5%
Contains more Potassium +19.7%
Contains more Zinc +20%
Contains more Phosphorus +72.5%
Contains less Sodium -67.9%
Equal in Magnesium - 23
Equal in Copper - 0.07

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Folate +78.7%
Contains more Vitamin C +1634.7%
Contains more Vitamin A +2184.8%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +348.4%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +123.1%
Contains more Vitamin B5 +99.4%
Contains more Vitamin B6 +226.9%
Contains more Vitamin K +88400%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
Contains more Folate +78.7%
Contains more Vitamin C +1634.7%
Contains more Vitamin A +2184.8%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +348.4%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +123.1%
Contains more Vitamin B5 +99.4%
Contains more Vitamin B6 +226.9%
Contains more Vitamin K +88400%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Beetroot
81
Brussels sprout
Mineral Summary Score
18
Beetroot
23
Brussels sprout

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Beetroot
20%
Brussels sprout
Carbohydrates
10%
Beetroot
9%
Brussels sprout
Fats
1%
Beetroot
1%
Brussels sprout

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beetroot Brussels sprout
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Brussels sprout
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 4.56g)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 53mg)
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 is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 64)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Beetroot Brussels sprout Opinion
Calories 43 43
Protein 1.61 3.38 Brussels sprout
Fats 0.17 0.3 Brussels sprout
Vitamin C 4.9 85 Brussels sprout
Net carbs 6.760000228881836 5.150000095367432 Beetroot
Carbs 9.56 8.95 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 1.4 Brussels sprout
Calcium 16 42 Brussels sprout
Potassium 325 389 Brussels sprout
Magnesium 23 23
Sugar 6.76 2.2 Brussels sprout
Fiber 2.8 3.8 Brussels sprout
Copper 0.075 0.07 Beetroot
Zinc 0.35 0.42 Brussels sprout
Starch
Phosphorus 40 69 Brussels sprout
Sodium 78 25 Brussels sprout
Vitamin A 33 754 Brussels sprout
Vitamin E 0.04 0.88 Brussels sprout
Vitamin D 0 0
Vitamin B1 0.031 0.139 Brussels sprout
Vitamin B2 0.04 0.09 Brussels sprout
Vitamin B3 0.334 0.745 Brussels sprout
Vitamin B5 0.155 0.309 Brussels sprout
Vitamin B6 0.067 0.219 Brussels sprout
Vitamin B12 0 0
Vitamin K 0.2 177 Brussels sprout
Folate 109 61 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.062 Beetroot
Monounsaturated Fat 0.032 0.023 Beetroot
Polyunsaturated fat 0.06 153 Brussels sprout
Tryptophan 0.019 0.037 Brussels sprout
Threonine 0.047 0.12 Brussels sprout
Isoleucine 0.048 0.132 Brussels sprout
Leucine 0.068 0.152 Brussels sprout
Lysine 0.058 0.154 Brussels sprout
Methionine 0.018 0.032 Brussels sprout
Phenylalanine 0.046 0.098 Brussels sprout
Valine 0.056 0.155 Brussels sprout
Histidine 0.021 0.076 Brussels sprout
Fructose 0.93 Brussels sprout

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Brussels sprout - 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.