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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +162.5%
Contains more Iron +75%
Contains more Phosphorus +72.5%
Contains more Potassium +19.7%
Contains less Sodium -67.9%
Contains more Zinc +20%
Equal in Magnesium - 23
Equal in Copper - 0.075
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Calcium +162.5%
Contains more Iron +75%
Contains more Phosphorus +72.5%
Contains more Potassium +19.7%
Contains less Sodium -67.9%
Contains more Zinc +20%
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 A +2184.8%
Contains more Vitamin E +2100%
Contains more Vitamin C +1634.7%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +2184.8%
Contains more Vitamin E +2100%
Contains more Vitamin C +1634.7%
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%

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Beetroot Opinion
Net carbs 5.15g 6.76g Beetroot
Protein 3.38g 1.61g Brussels sprout
Fats 0.3g 0.17g Brussels sprout
Carbs 8.95g 9.56g Beetroot
Calories 43kcal 43kcal
Starch g g
Fructose 0.93g g Brussels sprout
Sugar 2.2g 6.76g Brussels sprout
Fiber 3.8g 2.8g Brussels sprout
Calcium 42mg 16mg Brussels sprout
Iron 1.4mg 0.8mg Brussels sprout
Magnesium 23mg 23mg
Phosphorus 69mg 40mg Brussels sprout
Potassium 389mg 325mg Brussels sprout
Sodium 25mg 78mg Brussels sprout
Zinc 0.42mg 0.35mg Brussels sprout
Copper 0.07mg 0.075mg Beetroot
Vitamin A 754IU 33IU Brussels sprout
Vitamin E 0.88mg 0.04mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 4.9mg Brussels sprout
Vitamin B1 0.139mg 0.031mg Brussels sprout
Vitamin B2 0.09mg 0.04mg Brussels sprout
Vitamin B3 0.745mg 0.334mg Brussels sprout
Vitamin B5 0.309mg 0.155mg Brussels sprout
Vitamin B6 0.219mg 0.067mg Brussels sprout
Folate 61µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 177µg 0.2µg Brussels sprout
Tryptophan 0.037mg 0.019mg Brussels sprout
Threonine 0.12mg 0.047mg Brussels sprout
Isoleucine 0.132mg 0.048mg Brussels sprout
Leucine 0.152mg 0.068mg Brussels sprout
Lysine 0.154mg 0.058mg Brussels sprout
Methionine 0.032mg 0.018mg Brussels sprout
Phenylalanine 0.098mg 0.046mg Brussels sprout
Valine 0.155mg 0.056mg Brussels sprout
Histidine 0.076mg 0.021mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.027g Beetroot
Monounsaturated Fat 0.023g 0.032g Beetroot
Polyunsaturated fat 153g 0.06g Brussels sprout

Which food is preferable for your diet?

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

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)

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.