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Brussels sprout vs Cauliflower - In-Depth Nutrition Comparison

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

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 +∞%
Contains more Vitamin E +1000%
Contains more Vitamin C +76.3%
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 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 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin C +76.3%
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

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Cauliflower Opinion
Net carbs 5.15g 2.97g Brussels sprout
Protein 3.38g 1.92g Brussels sprout
Fats 0.3g 0.28g Brussels sprout
Carbs 8.95g 4.97g Brussels sprout
Calories 43kcal 25kcal Brussels sprout
Starch g g
Fructose 0.93g 0.97g Cauliflower
Sugar 2.2g 1.91g Cauliflower
Fiber 3.8g 2g Brussels sprout
Calcium 42mg 22mg Brussels sprout
Iron 1.4mg 0.42mg Brussels sprout
Magnesium 23mg 15mg Brussels sprout
Phosphorus 69mg 44mg Brussels sprout
Potassium 389mg 299mg Brussels sprout
Sodium 25mg 30mg Brussels sprout
Zinc 0.42mg 0.27mg Brussels sprout
Copper 0.07mg 0.039mg Brussels sprout
Vitamin A 754IU 0IU Brussels sprout
Vitamin E 0.88mg 0.08mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 48.2mg Brussels sprout
Vitamin B1 0.139mg 0.05mg Brussels sprout
Vitamin B2 0.09mg 0.06mg Brussels sprout
Vitamin B3 0.745mg 0.507mg Brussels sprout
Vitamin B5 0.309mg 0.667mg Cauliflower
Vitamin B6 0.219mg 0.184mg Brussels sprout
Folate 61µg 57µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 177µg 15.5µg Brussels sprout
Tryptophan 0.037mg 0.02mg Brussels sprout
Threonine 0.12mg 0.076mg Brussels sprout
Isoleucine 0.132mg 0.071mg Brussels sprout
Leucine 0.152mg 0.106mg Brussels sprout
Lysine 0.154mg 0.217mg Cauliflower
Methionine 0.032mg 0.02mg Brussels sprout
Phenylalanine 0.098mg 0.065mg Brussels sprout
Valine 0.155mg 0.125mg Brussels sprout
Histidine 0.076mg 0.056mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.13g Brussels sprout
Monounsaturated Fat 0.023g 0.034g Cauliflower
Polyunsaturated fat 153g 0.031g Brussels sprout

Which food is preferable for your diet?

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

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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
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

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)

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.