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Brussels sprout vs Garden asparagus - In-Depth Nutrition Comparison

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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.

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Brussels sprout vs Garden 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +75%
Contains more Potassium +92.6%
Contains more Magnesium +64.3%
Contains more Phosphorus +32.7%
Contains more Iron +52.9%
Contains more Copper +170%
Contains more Zinc +28.6%
Contains less Sodium -92%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Calcium +75%
Contains more Potassium +92.6%
Contains more Magnesium +64.3%
Contains more Phosphorus +32.7%
Contains more Iron +52.9%
Contains more Copper +170%
Contains more Zinc +28.6%
Contains less Sodium -92%

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 Vitamin K +325.5%
Contains more Folate +17.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin C +1417.9%
Contains more Vitamin B5 +12.8%
Contains more Vitamin B6 +140.7%
Contains more Vitamin K +325.5%
Contains more Folate +17.3%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Brussels sprout Garden asparagus Opinion
Calories 43 20 Brussels sprout
Protein 3.38 2.2 Brussels sprout
Fats 0.3 0.12 Brussels sprout
Vitamin C 85 5.6 Brussels sprout
Carbs 8.95 3.88 Brussels sprout
Cholesterol 0 0
Vitamin D 0 0
Iron 1.4 2.14 Garden asparagus
Calcium 42 24 Brussels sprout
Potassium 389 202 Brussels sprout
Magnesium 23 14 Brussels sprout
Sugar 2.2 1.88 Garden asparagus
Fiber 3.8 2.1 Brussels sprout
Copper 0.07 0.189 Garden asparagus
Zinc 0.42 0.54 Garden asparagus
Starch
Phosphorus 69 52 Brussels sprout
Sodium 25 2 Garden asparagus
Vitamin A 754 756 Garden asparagus
Vitamin E 0.88 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.139 0.143 Garden asparagus
Vitamin B2 0.09 0.141 Garden asparagus
Vitamin B3 0.745 0.978 Garden asparagus
Vitamin B5 0.309 0.274 Brussels sprout
Vitamin B6 0.219 0.091 Brussels sprout
Vitamin B12 0 0
Vitamin K 177 41.6 Brussels sprout
Folate 61 52 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.062 0.04 Garden asparagus
Monounsaturated Fat 0.023 0 Brussels sprout
Polyunsaturated fat 153 0.05 Brussels sprout
Tryptophan 0.037 0.027 Brussels sprout
Threonine 0.12 0.084 Brussels sprout
Isoleucine 0.132 0.075 Brussels sprout
Leucine 0.152 0.128 Brussels sprout
Lysine 0.154 0.104 Brussels sprout
Methionine 0.032 0.031 Brussels sprout
Phenylalanine 0.098 0.075 Brussels sprout
Valine 0.155 0.115 Brussels sprout
Histidine 0.076 0.049 Brussels sprout
Fructose 0.93 1 Garden asparagus

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.