Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Brussels sprout vs Cauliflower - In-Depth Nutrition Comparison

Compare

Summary of differences between Brussels sprout and Cauliflower

  • Brussels sprout has more Vitamin K, Vitamin C, Iron, Manganese, Vitamin B1, Fiber, and Vitamin E , however Cauliflower is higher in Vitamin B5.
  • Brussels sprout covers your daily need of Vitamin K 135% more than Cauliflower.
  • Brussels sprout has 11 times more Vitamin E than Cauliflower. While Brussels sprout has 0.88mg of Vitamin E , Cauliflower has only 0.08mg.

These are the specific foods used in this comparison Brussels sprouts, raw and Cauliflower, raw.

Infographic

Brussels sprout vs Cauliflower infographic
Copy 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 Iron +233.3%
Contains more Calcium +90.9%
Contains more Potassium +30.1%
Contains more Magnesium +53.3%
Contains more Copper +79.5%
Contains more Zinc +55.6%
Contains more Phosphorus +56.8%
Contains less Sodium -16.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +233.3%
Contains more Calcium +90.9%
Contains more Potassium +30.1%
Contains more Magnesium +53.3%
Contains more Copper +79.5%
Contains more Zinc +55.6%
Contains more Phosphorus +56.8%
Contains less Sodium -16.7%

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 +76.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin B1 +178%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B6 +19%
Contains more Vitamin K +1041.9%
Contains more Vitamin B5 +115.9%
Equal in Folate - 57
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 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin C +76.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin B1 +178%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B6 +19%
Contains more Vitamin K +1041.9%
Contains more Vitamin B5 +115.9%
Equal in Folate - 57

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
30
Cauliflower
Mineral Summary Score
23
Brussels sprout
13
Cauliflower

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
12%
Cauliflower
Carbohydrates
9%
Brussels sprout
5%
Cauliflower
Fats
1%
Brussels sprout
1%
Cauliflower

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 Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 0.068g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

All nutrients comparison - raw data values

Nutrient Brussels sprout Cauliflower Opinion
Calories 43 25 Brussels sprout
Protein 3.38 1.92 Brussels sprout
Fats 0.3 0.28 Brussels sprout
Vitamin C 85 48.2 Brussels sprout
Net carbs 5.150000095367432 2.9700000286102295 Brussels sprout
Carbs 8.95 4.97 Brussels sprout
Cholesterol 0 0
Vitamin D 0 0
Iron 1.4 0.42 Brussels sprout
Calcium 42 22 Brussels sprout
Potassium 389 299 Brussels sprout
Magnesium 23 15 Brussels sprout
Sugar 2.2 1.91 Cauliflower
Fiber 3.8 2 Brussels sprout
Copper 0.07 0.039 Brussels sprout
Zinc 0.42 0.27 Brussels sprout
Starch
Phosphorus 69 44 Brussels sprout
Sodium 25 30 Brussels sprout
Vitamin A 754 0 Brussels sprout
Vitamin E 0.88 0.08 Brussels sprout
Vitamin D 0 0
Vitamin B1 0.139 0.05 Brussels sprout
Vitamin B2 0.09 0.06 Brussels sprout
Vitamin B3 0.745 0.507 Brussels sprout
Vitamin B5 0.309 0.667 Cauliflower
Vitamin B6 0.219 0.184 Brussels sprout
Vitamin B12 0 0
Vitamin K 177 15.5 Brussels sprout
Folate 61 57 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.062 0.13 Brussels sprout
Monounsaturated Fat 0.023 0.034 Cauliflower
Polyunsaturated fat 153 0.031 Brussels sprout
Tryptophan 0.037 0.02 Brussels sprout
Threonine 0.12 0.076 Brussels sprout
Isoleucine 0.132 0.071 Brussels sprout
Leucine 0.152 0.106 Brussels sprout
Lysine 0.154 0.217 Cauliflower
Methionine 0.032 0.02 Brussels sprout
Phenylalanine 0.098 0.065 Brussels sprout
Valine 0.155 0.125 Brussels sprout
Histidine 0.076 0.056 Brussels sprout
Fructose 0.93 0.97 Cauliflower

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.