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  6. Brussels sprouts vs. Beefsteak raw

Brussels sprouts vs. Beefsteak raw — In-Depth Nutrition Comparison

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Important differences between Brussels sprouts and beefsteak raw

  • Brussels sprouts have more vitamin K, vitamin C, and fiber; however, beefsteak raw has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus.
  • Brussels sprouts' daily need coverage for vitamin K is 146% more.

The food varieties used in the comparison are Brussels sprouts, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Brussels sprouts vs Beefsteak raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +740%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +∞%
Contains more IronIron +42.9%
Contains more CopperCopper +12.9%
Contains more ZincZinc +1161.9%
Contains more PhosphorusPhosphorus +218.8%
Contains more SeleniumSelenium +1643.8%
~equal in Magnesium ~25mg
~equal in Potassium ~375mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +85.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +11700%
Contains more FolateFolate +1933.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +102.2%
Contains more Vitamin B3Vitamin B3 +577.6%
Contains more Vitamin B6Vitamin B6 +147.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Brussels sprouts Beefsteak raw DV% diff.
Polyunsaturated fat 153g 0.189g 1019%
Vitamin K 177µg 1.5µg 146%
Vitamin B12 0µg 2.69µg 112%
Vitamin C 85mg 0mg 94%
Selenium 1.6µg 27.9µg 48%
Zinc 0.42mg 5.3mg 44%
Protein 3.38g 21.38g 36%
Vitamin B3 0.745mg 5.048mg 27%
Vitamin B6 0.219mg 0.543mg 25%
Cholesterol 0mg 67mg 22%
Phosphorus 69mg 220mg 22%
Manganese 0.337mg 15%
Folate 61µg 3µg 15%
Fiber 3.8g 0g 15%
Iron 1.4mg 2mg 8%
Saturated fat 0.062g 1.875g 8%
Fats 0.3g 5.36g 8%
Vitamin B2 0.09mg 0.182mg 7%
Vitamin B5 0.309mg 6%
Monounsaturated fat 0.023g 2.354g 6%
Vitamin E 0.88mg 6%
Vitamin B1 0.139mg 0.075mg 5%
Calories 43kcal 134kcal 5%
Calcium 42mg 5mg 4%
Vitamin A 38µg 2µg 4%
Choline 19.1mg 3%
Carbs 8.95g 0g 3%
Vitamin D 0µg 0.1µg 1%
Fructose 0.93g 1%
Sodium 25mg 55mg 1%
Copper 0.07mg 0.079mg 1%
Net carbs 5.15g 0g N/A
Vitamin D 0IU 3IU 0%
Magnesium 23mg 25mg 0%
Potassium 389mg 375mg 0%
Sugar 2.2g 0g N/A
Trans fat 0g 0.253g N/A
Tryptophan 0.037mg 0.262mg 0%
Threonine 0.12mg 1.099mg 0%
Isoleucine 0.132mg 1.09mg 0%
Leucine 0.152mg 2.011mg 0%
Lysine 0.154mg 2.247mg 0%
Methionine 0.032mg 0.621mg 0%
Phenylalanine 0.098mg 0.931mg 0%
Valine 0.155mg 1.152mg 0%
Histidine 0.076mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.9%
Contains more OtherOther +315.2%
Contains more ProteinProtein +532.5%
Contains more FatsFats +1686.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Poly. FatPolyunsaturated fat +80852.4%
Contains more Mono. FatMonounsaturated fat +10134.8%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.