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Brussels sprout vs Beetroot - In-Depth Nutrition Comparison

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How are Brussels sprout and Beetroot different?

  • Brussels sprout is richer in Vitamin K, Vitamin C, Vitamin B6, Vitamin B1, Iron, and Vitamin E , while Beetroot is higher in Folate.
  • Brussels sprout covers your daily need of Vitamin K 147% more than Beetroot.
  • Brussels sprout contains 22 times more Vitamin E than Beetroot. Brussels sprout contains 0.88mg of Vitamin E , while Beetroot contains 0.04mg.

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

Infographic

Brussels sprout vs Beetroot 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 Iron +75%
Contains more Calcium +162.5%
Contains more Potassium +19.7%
Contains more Zinc +20%
Contains more Phosphorus +72.5%
Contains less Sodium -67.9%
Equal in Magnesium - 23
Equal in Copper - 0.075
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Iron +75%
Contains more Calcium +162.5%
Contains more Potassium +19.7%
Contains more Zinc +20%
Contains more Phosphorus +72.5%
Contains less Sodium -67.9%
Equal in Magnesium - 23
Equal in Copper - 0.075

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 C +1634.7%
Contains more Vitamin A +2184.8%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +348.4%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +123.1%
Contains more Vitamin B5 +99.4%
Contains more Vitamin B6 +226.9%
Contains more Vitamin K +88400%
Contains more Folate +78.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Contains more Vitamin C +1634.7%
Contains more Vitamin A +2184.8%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +348.4%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +123.1%
Contains more Vitamin B5 +99.4%
Contains more Vitamin B6 +226.9%
Contains more Vitamin K +88400%
Contains more Folate +78.7%

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
81
Brussels sprout
12
Beetroot
Mineral Summary Score
23
Brussels sprout
18
Beetroot

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
20%
Brussels sprout
10%
Beetroot
Carbohydrates
9%
Brussels sprout
10%
Beetroot
Fats
1%
Brussels sprout
1%
Beetroot

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Beetroot
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 4.56g)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 53mg)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $0.1)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 64)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Brussels sprout Beetroot Opinion
Calories 43 43
Protein 3.38 1.61 Brussels sprout
Fats 0.3 0.17 Brussels sprout
Vitamin C 85 4.9 Brussels sprout
Carbs 8.95 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 1.4 0.8 Brussels sprout
Calcium 42 16 Brussels sprout
Potassium 389 325 Brussels sprout
Magnesium 23 23
Sugar 2.2 6.76 Brussels sprout
Fiber 3.8 2.8 Brussels sprout
Copper 0.07 0.075 Beetroot
Zinc 0.42 0.35 Brussels sprout
Starch
Phosphorus 69 40 Brussels sprout
Sodium 25 78 Brussels sprout
Vitamin A 754 33 Brussels sprout
Vitamin E 0.88 0.04 Brussels sprout
Vitamin D 0 0
Vitamin B1 0.139 0.031 Brussels sprout
Vitamin B2 0.09 0.04 Brussels sprout
Vitamin B3 0.745 0.334 Brussels sprout
Vitamin B5 0.309 0.155 Brussels sprout
Vitamin B6 0.219 0.067 Brussels sprout
Vitamin B12 0 0
Vitamin K 177 0.2 Brussels sprout
Folate 61 109 Beetroot
Trans Fat 0 0
Saturated Fat 0.062 0.027 Beetroot
Monounsaturated Fat 0.023 0.032 Beetroot
Polyunsaturated fat 153 0.06 Brussels sprout
Tryptophan 0.037 0.019 Brussels sprout
Threonine 0.12 0.047 Brussels sprout
Isoleucine 0.132 0.048 Brussels sprout
Leucine 0.152 0.068 Brussels sprout
Lysine 0.154 0.058 Brussels sprout
Methionine 0.032 0.018 Brussels sprout
Phenylalanine 0.098 0.046 Brussels sprout
Valine 0.155 0.056 Brussels sprout
Histidine 0.076 0.021 Brussels sprout
Fructose 0.93 Brussels sprout

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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.