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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 Calcium +162.5%
Contains more Iron +75%
Contains more Phosphorus +72.5%
Contains more Potassium +19.7%
Contains less Sodium -67.9%
Contains more Zinc +20%
Equal in Magnesium - 23
Equal in Copper - 0.07
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Contains more Calcium +162.5%
Contains more Iron +75%
Contains more Phosphorus +72.5%
Contains more Potassium +19.7%
Contains less Sodium -67.9%
Contains more Zinc +20%
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 A +2184.8%
Contains more Vitamin E +2100%
Contains more Vitamin C +1634.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
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%
Contains more Folate +78.7%
Contains more Vitamin A +2184.8%
Contains more Vitamin E +2100%
Contains more Vitamin C +1634.7%
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%

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

All nutrients comparison - raw data values

Nutrient Beetroot Brussels sprout Opinion
Net carbs 6.76g 5.15g Beetroot
Protein 1.61g 3.38g Brussels sprout
Fats 0.17g 0.3g Brussels sprout
Carbs 9.56g 8.95g Beetroot
Calories 43kcal 43kcal
Starch g g
Fructose g 0.93g Brussels sprout
Sugar 6.76g 2.2g Brussels sprout
Fiber 2.8g 3.8g Brussels sprout
Calcium 16mg 42mg Brussels sprout
Iron 0.8mg 1.4mg Brussels sprout
Magnesium 23mg 23mg
Phosphorus 40mg 69mg Brussels sprout
Potassium 325mg 389mg Brussels sprout
Sodium 78mg 25mg Brussels sprout
Zinc 0.35mg 0.42mg Brussels sprout
Copper 0.075mg 0.07mg Beetroot
Vitamin A 33IU 754IU Brussels sprout
Vitamin E 0.04mg 0.88mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.9mg 85mg Brussels sprout
Vitamin B1 0.031mg 0.139mg Brussels sprout
Vitamin B2 0.04mg 0.09mg Brussels sprout
Vitamin B3 0.334mg 0.745mg Brussels sprout
Vitamin B5 0.155mg 0.309mg Brussels sprout
Vitamin B6 0.067mg 0.219mg Brussels sprout
Folate 109µg 61µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 177µg Brussels sprout
Tryptophan 0.019mg 0.037mg Brussels sprout
Threonine 0.047mg 0.12mg Brussels sprout
Isoleucine 0.048mg 0.132mg Brussels sprout
Leucine 0.068mg 0.152mg Brussels sprout
Lysine 0.058mg 0.154mg Brussels sprout
Methionine 0.018mg 0.032mg Brussels sprout
Phenylalanine 0.046mg 0.098mg Brussels sprout
Valine 0.056mg 0.155mg Brussels sprout
Histidine 0.021mg 0.076mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.062g Beetroot
Monounsaturated Fat 0.032g 0.023g Beetroot
Polyunsaturated fat 0.06g 153g Brussels sprout

Which food is preferable for your diet?

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

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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

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)

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.