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  6. Brussels sprouts, cooked, boiled, drained, without salt vs. Broccoli

Brussels sprouts, cooked, boiled, drained, without salt vs. Broccoli — In-Depth Nutrition Comparison

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How are brussels sprouts, cooked, boiled, drained, without salt and broccoli different?

  • Brussels sprouts, cooked, boiled, drained, without salt is higher in vitamin K and iron; however, broccoli is richer in vitamin C and vitamin B5.
  • Daily need coverage for vitamin K for brussels sprouts, cooked, boiled, drained, without salt is 32% higher.
  • Brussels sprouts, cooked, boiled, drained, without salt contains 2 times more choline than broccoli. While brussels sprouts, cooked, boiled, drained, without salt contains 40.6mg of choline, broccoli contains only 18.7mg.

Brussels sprouts, cooked, boiled, drained, without salt and Broccoli, raw are the varieties used in this article.

Infographic

Brussels sprouts, cooked, boiled, drained, without salt vs Broccoli 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 14% 11% 28% 45% 28% 9% 24% 2.7% 30% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more IronIron +64.4%
Contains more CopperCopper +69.4%
Contains less SodiumSodium -36.4%
Contains more CalciumCalcium +30.6%
Contains more ZincZinc +24.2%
Contains more PhosphorusPhosphorus +17.9%
Contains more SeleniumSelenium +66.7%
~equal in Magnesium ~21mg
~equal in Potassium ~316mg
~equal in Manganese ~0.21mg

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 207% 13% 8.6% 0% 27% 18% 11% 15% 41% 0% 351% 45% 22%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +25.8%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more Vitamin KVitamin K +38.1%
Contains more CholineCholine +117.1%
Contains more Vitamin CVitamin C +43.9%
Contains more Vitamin EVitamin E +81.4%
Contains more Vitamin B2Vitamin B2 +46.3%
Contains more Vitamin B5Vitamin B5 +127.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.639mg
~equal in Vitamin B6 ~0.175mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~63µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts, cooked, boiled, drained, without salt Broccoli DV% diff.
Vitamin K 140.3µg 101.6µg 32%
Vitamin C 62mg 89.2mg 30%
Vitamin B5 0.252mg 0.573mg 6%
Iron 1.2mg 0.73mg 6%
Choline 40.6mg 18.7mg 4%
Copper 0.083mg 0.049mg 4%
Vitamin B1 0.107mg 0.071mg 3%
Vitamin B2 0.08mg 0.117mg 3%
Selenium 1.5µg 2.5µg 2%
Vitamin E 0.43mg 0.78mg 2%
Vitamin A 39µg 31µg 1%
Polyunsaturated fat 0.255g 0.038g 1%
Folate 60µg 63µg 1%
Protein 2.55g 2.82g 1%
Manganese 0.227mg 0.21mg 1%
Fructose 0.68g 1%
Sodium 21mg 33mg 1%
Calcium 36mg 47mg 1%
Zinc 0.33mg 0.41mg 1%
Phosphorus 56mg 66mg 1%
Calories 36kcal 34kcal 0%
Fats 0.5g 0.37g 0%
Carbs 7.1g 6.64g 0%
Net carbs 4.5g 4.04g N/A
Magnesium 20mg 21mg 0%
Potassium 317mg 316mg 0%
Sugar 1.74g 1.7g N/A
Fiber 2.6g 2.6g 0%
Vitamin B3 0.607mg 0.639mg 0%
Vitamin B6 0.178mg 0.175mg 0%
Saturated fat 0.102g 0.039g 0%
Monounsaturated fat 0.038g 0.011g 0%
Tryptophan 0.028mg 0.033mg 0%
Threonine 0.091mg 0.088mg 0%
Isoleucine 0.1mg 0.079mg 0%
Leucine 0.114mg 0.129mg 0%
Lysine 0.116mg 0.135mg 0%
Methionine 0.024mg 0.038mg 0%
Phenylalanine 0.074mg 0.117mg 0%
Valine 0.117mg 0.125mg 0%
Histidine 0.057mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.55 g
Fats: 0.5 g
Carbs: 7.1 g
Water: 88.9 g
Other: 0.95 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +35.1%
Contains more ProteinProtein +10.6%
~equal in Carbs ~6.64g
~equal in Water ~89.3g
~equal in Other ~0.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 10% 65%
Saturated fat: Sat. Fat 0.102 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0.255 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +245.5%
Contains more Poly. FatPolyunsaturated fat +571.1%
Contains less Sat. FatSaturated fat -61.8%

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. Brussels sprouts, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169971/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.