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  6. Wheat Bread vs. Brussels sprouts

Wheat Bread vs. Brussels sprouts — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and Brussels sprouts

  • Wheat Bread has more selenium, manganese, vitamin B3, iron, vitamin B1, vitamin B2, and phosphorus; however, Brussels sprouts are higher in vitamin K and vitamin C.
  • Brussels sprouts cover your daily need for vitamin K, 143% more than wheat Bread.
  • Wheat Bread has 24 times more sodium than Brussels sprouts. While wheat Bread has 601mg of sodium, Brussels sprouts have only 25mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Brussels sprouts, raw.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +156.5%
Contains more CalciumCalcium +292.9%
Contains more IronIron +192.1%
Contains more CopperCopper +182.9%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +172.5%
Contains more ManganeseManganese +308.6%
Contains more SeleniumSelenium +1987.5%
Contains more PotassiumPotassium +74.4%
Contains less SodiumSodium -95.8%

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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 Vitamin B1Vitamin B1 +215.8%
Contains more Vitamin B2Vitamin B2 +324.4%
Contains more Vitamin B3Vitamin B3 +738.9%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more FolateFolate +41%
Contains more CholineCholine +15.7%
Contains more Vitamin CVitamin C +42400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B6Vitamin B6 +43.1%
Contains more Vitamin KVitamin K +3005.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Brussels sprouts DV% diff.
Polyunsaturated fat 1.72g 153g 1009%
Vitamin K 5.7µg 177µg 143%
Vitamin C 0.2mg 85mg 94%
Selenium 33.4µg 1.6µg 58%
Manganese 1.377mg 0.337mg 45%
Vitamin B3 6.25mg 0.745mg 34%
Iron 4.09mg 1.4mg 34%
Vitamin B1 0.439mg 0.139mg 25%
Sodium 601mg 25mg 25%
Vitamin B2 0.382mg 0.09mg 22%
Protein 12.96g 3.38g 19%
Phosphorus 188mg 69mg 17%
Carbs 55.77g 8.95g 16%
Calories 313kcal 43kcal 14%
Copper 0.198mg 0.07mg 14%
Calcium 165mg 42mg 12%
Zinc 1.47mg 0.42mg 10%
Magnesium 59mg 23mg 9%
Fats 4.27g 0.3g 6%
Folate 86µg 61µg 6%
Vitamin B6 0.153mg 0.219mg 5%
Potassium 223mg 389mg 5%
Saturated fat 0.989g 0.062g 4%
Fiber 4.7g 3.8g 4%
Vitamin E 0.24mg 0.88mg 4%
Vitamin A 0µg 38µg 4%
Vitamin B5 0.456mg 0.309mg 3%
Monounsaturated fat 1.019g 0.023g 2%
Fructose 0.93g 1%
Choline 22.1mg 19.1mg 1%
Net carbs 51.07g 5.15g N/A
Sugar 6.42g 2.2g N/A
Tryptophan 0.092mg 0.037mg 0%
Threonine 0.299mg 0.12mg 0%
Isoleucine 0.258mg 0.132mg 0%
Leucine 0.461mg 0.152mg 0%
Lysine 0.215mg 0.154mg 0%
Methionine 0.105mg 0.032mg 0%
Phenylalanine 0.315mg 0.098mg 0%
Valine 0.31mg 0.155mg 0%
Histidine 0.15mg 0.076mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +283.4%
Contains more FatsFats +1323.3%
Contains more CarbsCarbs +523.1%
Contains more OtherOther +102.2%
Contains more WaterWater +254.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +4330.4%
Contains less Sat. FatSaturated fat -93.7%
Contains more Poly. FatPolyunsaturated fat +8795.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.