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  6. Brussels sprouts vs. Plantain raw

Brussels sprouts vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between Brussels sprouts and plantain raw

  • Brussels sprouts are higher in vitamin K, vitamin C, iron, folate, vitamin B1, and fiber, yet plantain raw is higher in vitamin A and vitamin B6.
  • Brussels sprouts cover your daily vitamin K needs 147% more than plantain raw.
  • Brussels sprouts contain 6 times more vitamin E than plantain raw. While Brussels sprouts contain 0.88mg of vitamin E, plantain raw contains only 0.14mg.

Food varieties used in this article are Brussels sprouts, raw and Plantains, raw.

Infographic

Brussels sprouts vs Plantain raw 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" 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1300%
Contains more IronIron +133.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +102.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +28.3%
Contains more CopperCopper +15.7%
Contains less SodiumSodium -84%
~equal in Selenium ~1.5µg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +362%
Contains more Vitamin EVitamin E +528.6%
Contains more Vitamin B1Vitamin B1 +167.3%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B5Vitamin B5 +18.8%
Contains more Vitamin KVitamin K +25185.7%
Contains more FolateFolate +177.3%
Contains more CholineCholine +41.5%
Contains more Vitamin AVitamin A +47.4%
Contains more Vitamin B6Vitamin B6 +36.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.686mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Plantain raw DV% diff.
Polyunsaturated fat 153g 0.069g 1020%
Vitamin K 177µg 0.7µg 147%
Vitamin C 85mg 18.4mg 74%
Manganese 0.337mg 15%
Folate 61µg 22µg 10%
Iron 1.4mg 0.6mg 10%
Carbs 8.95g 31.89g 8%
Vitamin B1 0.139mg 0.052mg 7%
Vitamin B6 0.219mg 0.299mg 6%
Fiber 3.8g 2.3g 6%
Phosphorus 69mg 34mg 5%
Vitamin E 0.88mg 0.14mg 5%
Protein 3.38g 1.3g 4%
Calories 43kcal 122kcal 4%
Calcium 42mg 3mg 4%
Zinc 0.42mg 0.14mg 3%
Magnesium 23mg 37mg 3%
Potassium 389mg 499mg 3%
Vitamin B2 0.09mg 0.054mg 3%
Vitamin A 38µg 56µg 2%
Vitamin B5 0.309mg 0.26mg 1%
Sodium 25mg 4mg 1%
Choline 19.1mg 13.5mg 1%
Fructose 0.93g 1%
Copper 0.07mg 0.081mg 1%
Fats 0.3g 0.37g 0%
Net carbs 5.15g 29.59g N/A
Sugar 2.2g 15g N/A
Selenium 1.6µg 1.5µg 0%
Vitamin B3 0.745mg 0.686mg 0%
Saturated fat 0.062g 0.143g 0%
Monounsaturated fat 0.023g 0.032g 0%
Tryptophan 0.037mg 0.015mg 0%
Threonine 0.12mg 0.034mg 0%
Isoleucine 0.132mg 0.036mg 0%
Leucine 0.152mg 0.059mg 0%
Lysine 0.154mg 0.06mg 0%
Methionine 0.032mg 0.017mg 0%
Phenylalanine 0.098mg 0.044mg 0%
Valine 0.155mg 0.046mg 0%
Histidine 0.076mg 0.064mg 0%

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +160%
Contains more WaterWater +31.7%
Contains more OtherOther +18.1%
Contains more FatsFats +23.3%
Contains more CarbsCarbs +256.3%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -56.6%
Contains more Poly. FatPolyunsaturated fat +221639.1%
Contains more Mono. FatMonounsaturated fat +39.1%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.