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Brussels sprout vs. Garlic — In-Depth Nutrition Comparison

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Summary of differences between Brussels sprout and Garlic

  • Brussels sprout has more Vitamin K, Vitamin C, Folate, and Fiber, however, Garlic is higher in Vitamin B6, Manganese, Copper, Selenium, Calcium, and Phosphorus.
  • Brussels sprout covers your daily need of Vitamin K 146% more than Garlic.
  • Brussels sprout has 20 times more Folate than Garlic. While Brussels sprout has 61µg of Folate, Garlic has only 3µg.

These are the specific foods used in this comparison Brussels sprouts, raw and Garlic, raw.

Infographic

Brussels sprout vs Garlic 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%
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more CalciumCalcium +331%
Contains more IronIron +21.4%
Contains more CopperCopper +327.1%
Contains more ZincZinc +176.2%
Contains more PhosphorusPhosphorus +121.7%
Contains less SodiumSodium -32%
Contains more ManganeseManganese +396.1%
Contains more SeleniumSelenium +787.5%
~equal in Magnesium ~25mg
~equal in Potassium ~401mg

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%
Garlic
5
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 104% 0.54% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin CVitamin C +172.4%
Contains more Vitamin AVitamin A +8277.8%
Contains more Vitamin E Vitamin E +1000%
Contains more Vitamin KVitamin K +10311.8%
Contains more FolateFolate +1933.3%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B5Vitamin B5 +92.9%
Contains more Vitamin B6Vitamin B6 +463.9%
Contains more CholineCholine +21.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.7mg
~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
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +46.8%
Contains more ProteinProtein +88.2%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +269.4%
~equal in Other ~1.5g

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
Garlic
0
26% 3% 71%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated Fat -30.3%
Contains more Mono. FatMonounsaturated Fat +109.1%
Contains more Poly. FatPolyunsaturated fat +61345.8%

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 Garlic
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Garlic Opinion
Calories 43kcal 149kcal Garlic
Protein 3.38g 6.36g Garlic
Fats 0.3g 0.5g Garlic
Vitamin C 85mg 31.2mg Brussels sprout
Net carbs 5.15g 30.96g Garlic
Carbs 8.95g 33.06g Garlic
Magnesium 23mg 25mg Garlic
Calcium 42mg 181mg Garlic
Potassium 389mg 401mg Garlic
Iron 1.4mg 1.7mg Garlic
Sugar 2.2g 1g Garlic
Fiber 3.8g 2.1g Brussels sprout
Copper 0.07mg 0.299mg Garlic
Zinc 0.42mg 1.16mg Garlic
Phosphorus 69mg 153mg Garlic
Sodium 25mg 17mg Garlic
Vitamin A 754IU 9IU Brussels sprout
Vitamin A RAE 38µg 0µg Brussels sprout
Vitamin E 0.88mg 0.08mg Brussels sprout
Manganese 0.337mg 1.672mg Garlic
Selenium 1.6µg 14.2µg Garlic
Vitamin B1 0.139mg 0.2mg Garlic
Vitamin B2 0.09mg 0.11mg Garlic
Vitamin B3 0.745mg 0.7mg Brussels sprout
Vitamin B5 0.309mg 0.596mg Garlic
Vitamin B6 0.219mg 1.235mg Garlic
Vitamin K 177µg 1.7µg Brussels sprout
Folate 61µg 3µg Brussels sprout
Choline 19.1mg 23.2mg Garlic
Saturated Fat 0.062g 0.089g Brussels sprout
Monounsaturated Fat 0.023g 0.011g Brussels sprout
Polyunsaturated fat 153g 0.249g Brussels sprout
Tryptophan 0.037mg 0.066mg Garlic
Threonine 0.12mg 0.157mg Garlic
Isoleucine 0.132mg 0.217mg Garlic
Leucine 0.152mg 0.308mg Garlic
Lysine 0.154mg 0.273mg Garlic
Methionine 0.032mg 0.076mg Garlic
Phenylalanine 0.098mg 0.183mg Garlic
Valine 0.155mg 0.291mg Garlic
Histidine 0.076mg 0.113mg Garlic
Fructose 0.93g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Garlic
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
41%
Garlic
Minerals Daily Need Coverage Score
24%
Brussels sprout
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.