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Brussels sprout vs. Asparagus — In-Depth Nutrition Comparison

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How are Brussels sprout and Asparagus different?

  • Brussels sprout is higher in Vitamin K, Vitamin C, Vitamin B6, Manganese, Fiber, Potassium, and Polyunsaturated fat, however, Asparagus is richer in Copper, and Iron.
  • Daily need coverage for Vitamin K from Brussels sprout is 113% higher.
  • Brussels sprout contains 3060 times more Polyunsaturated fat than Asparagus. While Brussels sprout contains 153g of Polyunsaturated fat, Asparagus contains only 0.05g.

Brussels sprouts, raw and Asparagus, raw are the varieties used in this article.

Infographic

Brussels sprout vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +92.6%
Contains more PhosphorusPhosphorus +32.7%
Contains more ManganeseManganese +113.3%
Contains more IronIron +52.9%
Contains more CopperCopper +170%
Contains more ZincZinc +28.6%
Contains less SodiumSodium -92%
Contains more SeleniumSelenium +43.8%

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% 45% 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 19% 45% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +1417.9%
Contains more Vitamin B5Vitamin B5 +12.8%
Contains more Vitamin B6Vitamin B6 +140.7%
Contains more Vitamin KVitamin K +325.5%
Contains more FolateFolate +17.3%
Contains more CholineCholine +19.4%
Contains more Vitamin E Vitamin E +28.4%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more Vitamin B3Vitamin B3 +31.3%
~equal in Vitamin A ~756IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.143mg
~equal in Vitamin B12 ~0µg

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +53.6%
Contains more FatsFats +150%
Contains more CarbsCarbs +130.7%
Contains more OtherOther +136.2%
~equal in Water ~93.22g

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
44% 56%
Saturated Fat: Sat. Fat 0.04 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +305900%
Contains less Sat. FatSaturated Fat -35.5%

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
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +100%
Contains more GlucoseGlucose +24.6%
~equal in Starch ~0g
~equal in Fructose ~1g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Asparagus Opinion
Calories 43kcal 20kcal Brussels sprout
Protein 3.38g 2.2g Brussels sprout
Fats 0.3g 0.12g Brussels sprout
Vitamin C 85mg 5.6mg Brussels sprout
Net carbs 5.15g 1.78g Brussels sprout
Carbs 8.95g 3.88g Brussels sprout
Magnesium 23mg 14mg Brussels sprout
Calcium 42mg 24mg Brussels sprout
Potassium 389mg 202mg Brussels sprout
Iron 1.4mg 2.14mg Asparagus
Sugar 2.2g 1.88g Asparagus
Fiber 3.8g 2.1g Brussels sprout
Copper 0.07mg 0.189mg Asparagus
Zinc 0.42mg 0.54mg Asparagus
Phosphorus 69mg 52mg Brussels sprout
Sodium 25mg 2mg Asparagus
Vitamin A 754IU 756IU Asparagus
Vitamin A RAE 38µg 38µg
Vitamin E 0.88mg 1.13mg Asparagus
Manganese 0.337mg 0.158mg Brussels sprout
Selenium 1.6µg 2.3µg Asparagus
Vitamin B1 0.139mg 0.143mg Asparagus
Vitamin B2 0.09mg 0.141mg Asparagus
Vitamin B3 0.745mg 0.978mg Asparagus
Vitamin B5 0.309mg 0.274mg Brussels sprout
Vitamin B6 0.219mg 0.091mg Brussels sprout
Vitamin K 177µg 41.6µg Brussels sprout
Folate 61µg 52µg Brussels sprout
Choline 19.1mg 16mg Brussels sprout
Saturated Fat 0.062g 0.04g Asparagus
Monounsaturated Fat 0.023g 0g Brussels sprout
Polyunsaturated fat 153g 0.05g Brussels sprout
Tryptophan 0.037mg 0.027mg Brussels sprout
Threonine 0.12mg 0.084mg Brussels sprout
Isoleucine 0.132mg 0.075mg Brussels sprout
Leucine 0.152mg 0.128mg Brussels sprout
Lysine 0.154mg 0.104mg Brussels sprout
Methionine 0.032mg 0.031mg Brussels sprout
Phenylalanine 0.098mg 0.075mg Brussels sprout
Valine 0.155mg 0.115mg Brussels sprout
Histidine 0.076mg 0.049mg Brussels sprout
Fructose 0.93g 1g Asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Asparagus
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
76%
Brussels sprout
28%
Asparagus
Minerals Daily Need Coverage Score
24%
Brussels sprout
25%
Asparagus

Comparison summary

Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $3.6)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Asparagus
Asparagus is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.