Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Brussels sprout vs Garden asparagus - In-Depth Nutrition Comparison

Compare

How are Brussels sprout and Garden asparagus different?

  • Brussels sprout is higher in Vitamin K, Vitamin C, Vitamin B6, Manganese, Fiber, Potassium, and Polyunsaturated fat, however Garden 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 Garden asparagus. While Brussels sprout contains 153g of Polyunsaturated fat, Garden asparagus contains only 0.05g.

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

Infographic

Brussels sprout vs Garden asparagus 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 +75%
Contains more Magnesium +64.3%
Contains more Phosphorus +32.7%
Contains more Potassium +92.6%
Contains more Iron +52.9%
Contains less Sodium -92%
Contains more Zinc +28.6%
Contains more Copper +170%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +75%
Contains more Magnesium +64.3%
Contains more Phosphorus +32.7%
Contains more Potassium +92.6%
Contains more Iron +52.9%
Contains less Sodium -92%
Contains more Zinc +28.6%
Contains more Copper +170%

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 C +1417.9%
Contains more Vitamin B5 +12.8%
Contains more Vitamin B6 +140.7%
Contains more Folate +17.3%
Contains more Vitamin K +325.5%
Contains more Vitamin E +28.4%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +31.3%
Equal in Vitamin A - 756
Equal in Vitamin B1 - 0.143
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 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin C +1417.9%
Contains more Vitamin B5 +12.8%
Contains more Vitamin B6 +140.7%
Contains more Folate +17.3%
Contains more Vitamin K +325.5%
Contains more Vitamin E +28.4%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +31.3%
Equal in Vitamin A - 756
Equal in Vitamin B1 - 0.143

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 Garden asparagus
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Garden asparagus Opinion
Net carbs 5.15g 1.78g Brussels sprout
Protein 3.38g 2.2g Brussels sprout
Fats 0.3g 0.12g Brussels sprout
Carbs 8.95g 3.88g Brussels sprout
Calories 43kcal 20kcal Brussels sprout
Starch g g
Fructose 0.93g 1g Garden asparagus
Sugar 2.2g 1.88g Garden asparagus
Fiber 3.8g 2.1g Brussels sprout
Calcium 42mg 24mg Brussels sprout
Iron 1.4mg 2.14mg Garden asparagus
Magnesium 23mg 14mg Brussels sprout
Phosphorus 69mg 52mg Brussels sprout
Potassium 389mg 202mg Brussels sprout
Sodium 25mg 2mg Garden asparagus
Zinc 0.42mg 0.54mg Garden asparagus
Copper 0.07mg 0.189mg Garden asparagus
Vitamin A 754IU 756IU Garden asparagus
Vitamin E 0.88mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 5.6mg Brussels sprout
Vitamin B1 0.139mg 0.143mg Garden asparagus
Vitamin B2 0.09mg 0.141mg Garden asparagus
Vitamin B3 0.745mg 0.978mg Garden asparagus
Vitamin B5 0.309mg 0.274mg Brussels sprout
Vitamin B6 0.219mg 0.091mg Brussels sprout
Folate 61µg 52µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 177µg 41.6µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.04g Garden asparagus
Monounsaturated Fat 0.023g 0g Brussels sprout
Polyunsaturated fat 153g 0.05g Brussels sprout

Which food is preferable for your diet?

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

People also compare

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
29
Garden asparagus
Mineral Summary Score
23
Brussels sprout
27
Garden asparagus

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
13%
Garden asparagus
Carbohydrates
9%
Brussels sprout
4%
Garden asparagus
Fats
1%
Brussels sprout
1%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 32)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $3.6)
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

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. Garden 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.