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Broccoli vs Brussels sprout - In-Depth Nutrition Comparison

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How are Broccoli and Brussels sprout different?

  • Broccoli is richer in Vitamin B5, while Brussels sprout is higher in Vitamin K, Iron, Vitamin B1, Manganese, and Polyunsaturated fat.
  • Brussels sprout covers your daily need of Vitamin K 63% more than Broccoli.
  • Broccoli contains 2 times more Vitamin B5 than Brussels sprout. Broccoli contains 0.573mg of Vitamin B5, while Brussels sprout contains 0.309mg.

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

Infographic

Broccoli 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 +11.9%
Contains more Iron +91.8%
Contains more Potassium +23.1%
Contains less Sodium -24.2%
Contains more Copper +42.9%
Equal in Magnesium - 23
Equal in Phosphorus - 69
Equal in Zinc - 0.42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Contains more Calcium +11.9%
Contains more Iron +91.8%
Contains more Potassium +23.1%
Contains less Sodium -24.2%
Contains more Copper +42.9%
Equal in Magnesium - 23
Equal in Phosphorus - 69
Equal in Zinc - 0.42

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 Vitamin B2 +30%
Contains more Vitamin B5 +85.4%
Contains more Vitamin A +21%
Contains more Vitamin E +12.8%
Contains more Vitamin B1 +95.8%
Contains more Vitamin B3 +16.6%
Contains more Vitamin B6 +25.1%
Contains more Vitamin K +74.2%
Equal in Vitamin C - 85
Equal in Folate - 61
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 Vitamin B2 +30%
Contains more Vitamin B5 +85.4%
Contains more Vitamin A +21%
Contains more Vitamin E +12.8%
Contains more Vitamin B1 +95.8%
Contains more Vitamin B3 +16.6%
Contains more Vitamin B6 +25.1%
Contains more Vitamin K +74.2%
Equal in Vitamin C - 85
Equal in Folate - 61

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.
Broccoli Brussels sprout
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Brussels sprout Opinion
Net carbs 4.04g 5.15g Brussels sprout
Protein 2.82g 3.38g Brussels sprout
Fats 0.37g 0.3g Broccoli
Carbs 6.64g 8.95g Brussels sprout
Calories 34kcal 43kcal Brussels sprout
Starch 0g g Broccoli
Fructose 0.68g 0.93g Brussels sprout
Sugar 1.7g 2.2g Broccoli
Fiber 2.6g 3.8g Brussels sprout
Calcium 47mg 42mg Broccoli
Iron 0.73mg 1.4mg Brussels sprout
Magnesium 21mg 23mg Brussels sprout
Phosphorus 66mg 69mg Brussels sprout
Potassium 316mg 389mg Brussels sprout
Sodium 33mg 25mg Brussels sprout
Zinc 0.41mg 0.42mg Brussels sprout
Copper 0.049mg 0.07mg Brussels sprout
Vitamin A 623IU 754IU Brussels sprout
Vitamin E 0.78mg 0.88mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 85mg Broccoli
Vitamin B1 0.071mg 0.139mg Brussels sprout
Vitamin B2 0.117mg 0.09mg Broccoli
Vitamin B3 0.639mg 0.745mg Brussels sprout
Vitamin B5 0.573mg 0.309mg Broccoli
Vitamin B6 0.175mg 0.219mg Brussels sprout
Folate 63µg 61µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 177µg Brussels sprout
Tryptophan 0.033mg 0.037mg Brussels sprout
Threonine 0.088mg 0.12mg Brussels sprout
Isoleucine 0.079mg 0.132mg Brussels sprout
Leucine 0.129mg 0.152mg Brussels sprout
Lysine 0.135mg 0.154mg Brussels sprout
Methionine 0.038mg 0.032mg Broccoli
Phenylalanine 0.117mg 0.098mg Broccoli
Valine 0.125mg 0.155mg Brussels sprout
Histidine 0.059mg 0.076mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.062g Broccoli
Monounsaturated Fat 0.011g 0.023g Brussels sprout
Polyunsaturated fat 0.038g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Brussels sprout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
65
Broccoli
81
Brussels sprout
Mineral Summary Score
18
Broccoli
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
17%
Broccoli
20%
Brussels sprout
Carbohydrates
7%
Broccoli
9%
Brussels sprout
Fats
2%
Broccoli
1%
Brussels sprout

Comparison summary

Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.