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  6. Brussels sprouts vs. Dried fruit

Brussels sprouts vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between Brussels sprouts and dried fruit

  • Brussels sprouts have more vitamin K, vitamin C, and folate; however, dried fruit is richer in vitamin A, copper, vitamin E, potassium, iron, fiber, and vitamin B3.
  • Brussels sprouts cover your daily vitamin K needs 145% more than dried fruit.
  • Dried fruit has 85 times less vitamin C than Brussels sprouts. Brussels sprouts have 85mg of vitamin C, while dried fruit has 1mg.

Specific food types used in this comparison are Brussels sprouts, raw and Apricots, dried, sulfured, uncooked.

Infographic

Brussels sprouts vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ManganeseManganese +43.4%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +31%
Contains more PotassiumPotassium +198.7%
Contains more IronIron +90%
Contains more CopperCopper +390%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +37.5%
~equal in Zinc ~0.39mg
~equal in Phosphorus ~71mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +8400%
Contains more Vitamin B1Vitamin B1 +826.7%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin B6Vitamin B6 +53.1%
Contains more Vitamin KVitamin K +5609.7%
Contains more FolateFolate +510%
Contains more CholineCholine +37.4%
Contains more Vitamin AVitamin A +373.7%
Contains more Vitamin EVitamin E +392%
Contains more Vitamin B3Vitamin B3 +247.5%
Contains more Vitamin B5Vitamin B5 +67%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Dried fruit DV% diff.
Polyunsaturated fat 153g 0.074g 1020%
Vitamin K 177µg 3.1µg 145%
Vitamin C 85mg 1mg 93%
Copper 0.07mg 0.343mg 30%
Potassium 389mg 1162mg 23%
Vitamin E 0.88mg 4.33mg 23%
Carbs 8.95g 62.64g 18%
Vitamin A 38µg 180µg 16%
Iron 1.4mg 2.66mg 16%
Fructose 0.93g 12.47g 14%
Fiber 3.8g 7.3g 14%
Folate 61µg 10µg 13%
Vitamin B3 0.745mg 2.589mg 12%
Calories 43kcal 241kcal 10%
Vitamin B1 0.139mg 0.015mg 10%
Vitamin B6 0.219mg 0.143mg 6%
Vitamin B5 0.309mg 0.516mg 4%
Manganese 0.337mg 0.235mg 4%
Magnesium 23mg 32mg 2%
Vitamin B2 0.09mg 0.074mg 1%
Calcium 42mg 55mg 1%
Choline 19.1mg 13.9mg 1%
Selenium 1.6µg 2.2µg 1%
Sodium 25mg 10mg 1%
Protein 3.38g 3.39g 0%
Fats 0.3g 0.51g 0%
Net carbs 5.15g 55.34g N/A
Sugar 2.2g 53.44g N/A
Zinc 0.42mg 0.39mg 0%
Starch 0.35g 0%
Phosphorus 69mg 71mg 0%
Saturated fat 0.062g 0.017g 0%
Monounsaturated fat 0.023g 0.074g 0%
Tryptophan 0.037mg 0.016mg 0%
Threonine 0.12mg 0.073mg 0%
Isoleucine 0.132mg 0.063mg 0%
Leucine 0.152mg 0.105mg 0%
Lysine 0.154mg 0.083mg 0%
Methionine 0.032mg 0.015mg 0%
Phenylalanine 0.098mg 0.062mg 0%
Valine 0.155mg 0.078mg 0%
Histidine 0.076mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +178.4%
Contains more FatsFats +70%
Contains more CarbsCarbs +599.9%
Contains more OtherOther +87.6%
~equal in Protein ~3.39g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +206656.8%
Contains less Sat. FatSaturated fat -72.6%
Contains more Mono. FatMonounsaturated fat +221.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1615.2%
Contains more GlucoseGlucose +3984%
Contains more FructoseFructose +1240.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.