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Brussels sprout vs Gratin - In-Depth Nutrition Comparison

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Differences between Brussels sprout and Gratin

  • Brussels sprout has more Vitamin C, Folate, Iron, Fiber, and Manganese, while Gratin has more Copper, and Calcium.
  • Brussels sprout's daily need coverage for Vitamin C is 83% higher.
  • Gratin contains 6 times less Folate than Brussels sprout. Brussels sprout contains 61µg of Folate, while Gratin contains 11µg.
  • The amount of Sodium in Brussels sprout is lower.

The food types used in this comparison are Brussels sprouts, raw and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Brussels sprout vs Gratin 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 Iron +118.8%
Contains more Magnesium +15%
Contains less Sodium -94.2%
Contains more Calcium +183.3%
Contains more Phosphorus +63.8%
Contains more Zinc +64.3%
Contains more Copper +128.6%
Equal in Potassium - 396
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Contains more Iron +118.8%
Contains more Magnesium +15%
Contains less Sodium -94.2%
Contains more Calcium +183.3%
Contains more Phosphorus +63.8%
Contains more Zinc +64.3%
Contains more Copper +128.6%
Equal in Potassium - 396

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
:
3
Gratin
Contains more Vitamin A +185.6%
Contains more Vitamin C +758.6%
Contains more Vitamin B1 +117.2%
Contains more Vitamin B6 +25.9%
Contains more Folate +454.5%
Contains more Vitamin B2 +28.9%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +25.2%
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 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin A +185.6%
Contains more Vitamin C +758.6%
Contains more Vitamin B1 +117.2%
Contains more Vitamin B6 +25.9%
Contains more Folate +454.5%
Contains more Vitamin B2 +28.9%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +25.2%

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 Gratin
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Brussels sprout Gratin Opinion
Net carbs 5.15g 9.47g Gratin
Protein 3.38g 5.06g Gratin
Fats 0.3g 7.59g Gratin
Carbs 8.95g 11.27g Gratin
Calories 43kcal 132kcal Gratin
Starch g g
Fructose 0.93g g Brussels sprout
Sugar 2.2g g Gratin
Fiber 3.8g 1.8g Brussels sprout
Calcium 42mg 119mg Gratin
Iron 1.4mg 0.64mg Brussels sprout
Magnesium 23mg 20mg Brussels sprout
Phosphorus 69mg 113mg Gratin
Potassium 389mg 396mg Gratin
Sodium 25mg 433mg Brussels sprout
Zinc 0.42mg 0.69mg Gratin
Copper 0.07mg 0.16mg Gratin
Vitamin A 754IU 264IU Brussels sprout
Vitamin E 0.88mg mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 9.9mg Brussels sprout
Vitamin B1 0.139mg 0.064mg Brussels sprout
Vitamin B2 0.09mg 0.116mg Gratin
Vitamin B3 0.745mg 0.993mg Gratin
Vitamin B5 0.309mg 0.387mg Gratin
Vitamin B6 0.219mg 0.174mg Brussels sprout
Folate 61µg 11µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 177µg µg Brussels sprout
Tryptophan 0.037mg 0.07mg Gratin
Threonine 0.12mg 0.192mg Gratin
Isoleucine 0.132mg 0.284mg Gratin
Leucine 0.152mg 0.443mg Gratin
Lysine 0.154mg 0.381mg Gratin
Methionine 0.032mg 0.117mg Gratin
Phenylalanine 0.098mg 0.254mg Gratin
Valine 0.155mg 0.325mg Gratin
Histidine 0.076mg 0.151mg Gratin
Cholesterol 0mg 23mg Brussels sprout
Trans Fat 0g g Gratin
Saturated Fat 0.062g 4.733g Brussels sprout
Monounsaturated Fat 0.023g 2.149g Gratin
Polyunsaturated fat 153g 0.276g Brussels sprout

Which food is preferable for your diet?

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

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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
15
Gratin
Mineral Summary Score
23
Brussels sprout
36
Gratin

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
30%
Gratin
Carbohydrates
9%
Brussels sprout
11%
Gratin
Fats
1%
Brussels sprout
35%
Gratin

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 0)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.4)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 408mg)
Which food is lower in Cholesterol?
Brussels sprout
Brussels sprout is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 4.671g)
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.