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  6. Brussels sprout vs. Almond

Brussels sprout vs. Almond — In-Depth Nutrition Comparison

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How are Brussels sprout and Almond different?

  • Brussels sprout is higher in Vitamin K, and Vitamin C, however, Almond is richer in Vitamin E , Copper, Vitamin B2, Manganese, Phosphorus, Magnesium, Fiber, and Iron.
  • Daily need coverage for Vitamin E from Almond is 165% higher.

Brussels sprouts, raw and Nuts, almonds are the varieties used in this article.

Infographic

Brussels sprout vs Almond infographic
Infographic link

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.
Brussels sprout
Brussels sprout
0
:
10
Almond
Almond
Contains more Calcium +540.5%
Contains more Iron +165%
Contains more Magnesium +1073.9%
Contains more Phosphorus +597.1%
Contains more Potassium +88.4%
Contains less Sodium -96%
Contains more Zinc +642.9%
Contains more Copper +1372.9%
Contains more Manganese +546.6%
Contains more Selenium +156.3%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +540.5%
Contains more Iron +165%
Contains more Magnesium +1073.9%
Contains more Phosphorus +597.1%
Contains more Potassium +88.4%
Contains less Sodium -96%
Contains more Zinc +642.9%
Contains more Copper +1372.9%
Contains more Manganese +546.6%
Contains more Selenium +156.3%

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.
Brussels sprout
Brussels sprout
5
:
5
Almond
Almond
Contains more Vitamin A +37600%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +59.9%
Contains more Folate +38.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +2812.5%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B2 +1164.4%
Contains more Vitamin B3 +385.6%
Contains more Vitamin B5 +52.4%
Brussels sprout
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%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +37600%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +59.9%
Contains more Folate +38.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +2812.5%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B2 +1164.4%
Contains more Vitamin B3 +385.6%
Contains more Vitamin B5 +52.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
1
:
4
Almond
Almond
Contains more Water +1850.1%
Contains more Protein +525.7%
Contains more Fats +16543.3%
Contains more Carbs +140.8%
Contains more Other +116.1%
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Water +1850.1%
Contains more Protein +525.7%
Contains more Fats +16543.3%
Contains more Carbs +140.8%
Contains more Other +116.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Almond
Almond
Contains less Saturated Fat -98.4%
Contains more Polyunsaturated fat +1141%
Contains more Monounsaturated Fat +137078.3%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -98.4%
Contains more Polyunsaturated fat +1141%
Contains more Monounsaturated Fat +137078.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
4
Almond
Almond
Contains more Glucose +376.5%
Contains more Fructose +745.5%
Contains more Starch +∞%
Contains more Sucrose +758.7%
Contains more Maltose +∞%
Contains more Galactose +∞%
Brussels sprout
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more Glucose +376.5%
Contains more Fructose +745.5%
Contains more Starch +∞%
Contains more Sucrose +758.7%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprout Almond
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Almond Opinion
Net carbs 5.15g 9.05g Almond
Protein 3.38g 21.15g Almond
Fats 0.3g 49.93g Almond
Carbs 8.95g 21.55g Almond
Calories 43kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.93g 0.11g Brussels sprout
Sugar 2.2g 4.35g Brussels sprout
Fiber 3.8g 12.5g Almond
Calcium 42mg 269mg Almond
Iron 1.4mg 3.71mg Almond
Magnesium 23mg 270mg Almond
Phosphorus 69mg 481mg Almond
Potassium 389mg 733mg Almond
Sodium 25mg 1mg Almond
Zinc 0.42mg 3.12mg Almond
Copper 0.07mg 1.031mg Almond
Manganese 0.337mg 2.179mg Almond
Selenium 1.6µg 4.1µg Almond
Vitamin A 754IU 2IU Brussels sprout
Vitamin A RAE 38µg 0µg Brussels sprout
Vitamin E 0.88mg 25.63mg Almond
Vitamin C 85mg 0mg Brussels sprout
Vitamin B1 0.139mg 0.205mg Almond
Vitamin B2 0.09mg 1.138mg Almond
Vitamin B3 0.745mg 3.618mg Almond
Vitamin B5 0.309mg 0.471mg Almond
Vitamin B6 0.219mg 0.137mg Brussels sprout
Folate 61µg 44µg Brussels sprout
Vitamin K 177µg 0µg Brussels sprout
Tryptophan 0.037mg 0.211mg Almond
Threonine 0.12mg 0.601mg Almond
Isoleucine 0.132mg 0.751mg Almond
Leucine 0.152mg 1.473mg Almond
Lysine 0.154mg 0.568mg Almond
Methionine 0.032mg 0.157mg Almond
Phenylalanine 0.098mg 1.132mg Almond
Valine 0.155mg 0.855mg Almond
Histidine 0.076mg 0.539mg Almond
Trans Fat 0g 0.015g Brussels sprout
Saturated Fat 0.062g 3.802g Brussels sprout
Monounsaturated Fat 0.023g 31.551g Almond
Polyunsaturated fat 153g 12.329g Brussels sprout
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
81%
Brussels sprout
82%
Almond
Minerals Daily Need Coverage Score
24%
Brussels sprout
142%
Almond

Comparison summary

Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 3.74g)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $2)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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 sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.