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Brussels sprouts vs. Club sandwich — In-Depth Nutrition Comparison

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How are Brussels sprouts and club sandwich different?

  • Brussels sprouts are higher in vitamin K, vitamin C, and fiber; however, club sandwich is richer in selenium, vitamin B3, phosphorus, and vitamin B12.
  • Daily need coverage for vitamin K for Brussels sprouts is 140% higher.
  • Brussels sprouts contain 19 times more vitamin C than club sandwich. While Brussels sprouts contain 85mg of vitamin C, club sandwich contains only 4.4mg.
  • Brussels sprouts have less sodium.

Brussels sprouts, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used in this article.

Infographic

Brussels sprouts vs Club sandwich 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" 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +72.1%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +126.2%
Contains more CopperCopper +27.1%
Contains more ZincZinc +219%
Contains more PhosphorusPhosphorus +211.6%
Contains more SeleniumSelenium +1450%
~equal in Iron ~1.37mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +1831.8%
Contains more Vitamin EVitamin E +44.3%
Contains more Vitamin KVitamin K +1934.5%
Contains more FolateFolate +96.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +23.7%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B3Vitamin B3 +648.3%
Contains more Vitamin B5Vitamin B5 +167.3%
Contains more Vitamin B6Vitamin B6 +35.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +150.3%
~equal in Vitamin A ~35µg

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +63.7%
Contains more ProteinProtein +408.6%
Contains more FatsFats +2583.3%
Contains more CarbsCarbs +122%
Contains more OtherOther +73%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -98%
Contains more Poly. FatPolyunsaturated fat +8038.3%
Contains more Mono. FatMonounsaturated fat +12721.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprouts Club sandwich
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprouts Club sandwich DV% diff.
Polyunsaturated fat 153g 1.88g 1007%
Vitamin K 177µg 8.7µg 140%
Vitamin C 85mg 4.4mg 90%
Selenium 1.6µg 24.8µg 42%
Vitamin B3 0.745mg 5.575mg 30%
Protein 3.38g 17.19g 28%
Sodium 25mg 630mg 26%
Phosphorus 69mg 215mg 21%
Vitamin B12 0µg 0.47µg 20%
Cholesterol 0mg 46mg 15%
Manganese 0.337mg 15%
Saturated fat 0.062g 3.109g 14%
Fats 0.3g 8.05g 12%
Vitamin B5 0.309mg 0.826mg 10%
Fiber 3.8g 1.2g 10%
Calories 43kcal 220kcal 9%
Folate 61µg 31µg 8%
Zinc 0.42mg 1.34mg 8%
Monounsaturated fat 0.023g 2.949g 7%
Vitamin B2 0.09mg 0.186mg 7%
Vitamin B6 0.219mg 0.296mg 6%
Choline 19.1mg 47.8mg 5%
Potassium 389mg 226mg 5%
Calcium 42mg 95mg 5%
Carbs 8.95g 19.87g 4%
Vitamin B1 0.139mg 0.172mg 3%
Copper 0.07mg 0.089mg 2%
Vitamin E 0.88mg 0.61mg 2%
Magnesium 23mg 32mg 2%
Fructose 0.93g 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 5.15g 18.67g N/A
Iron 1.4mg 1.37mg 0%
Sugar 2.2g 4.68g N/A
Vitamin A 38µg 35µg 0%
Trans fat 0g 0.071g N/A
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprouts Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
73%
Brussels sprouts
37%
Club sandwich
Minerals Daily Need Coverage Score
24%
Brussels sprouts
50%
Club sandwich

Comparison summary

Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.4)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is lower in Cholesterol?
Brussels sprouts
Brussels sprouts is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 605mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 3.047g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.