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  6. Brussels sprouts vs. Heart of palm

Brussels sprouts vs. Heart of palm — In-Depth Nutrition Comparison

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Significant differences between Brussels sprouts and heart of palm

  • Brussels sprouts have more vitamin K, vitamin C, vitamin A, folate, and fiber; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, and phosphorus.
  • Brussels sprouts cover your daily vitamin K needs 148% more than heart of palm.
  • Heart of palm has 11 times less vitamin A than Brussels sprouts. Brussels sprouts have 754IU of vitamin A, while heart of palm has 68IU.

Specific food types used in this comparison are Brussels sprouts, raw and Hearts of palm, raw.

Infographic

Brussels sprouts vs Heart of palm 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +133.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +128.6%
Contains more PotassiumPotassium +364.3%
Contains more IronIron +20.7%
Contains more CopperCopper +820%
Contains more ZincZinc +788.1%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -44%

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% 13% 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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +962.5%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin EVitamin E +76%
Contains more Vitamin B1Vitamin B1 +178%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +154.2%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +20.8%
Contains more Vitamin B6Vitamin B6 +269.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Heart of palm DV% diff.
Polyunsaturated fat 153g 0.089g 1019%
Vitamin K 177µg 0µg 148%
Vitamin C 85mg 8mg 86%
Copper 0.07mg 0.644mg 64%
Vitamin B6 0.219mg 0.81mg 45%
Potassium 389mg 1806mg 42%
Zinc 0.42mg 3.73mg 30%
Manganese 0.337mg 15%
Phosphorus 69mg 140mg 10%
Folate 61µg 24µg 9%
Fiber 3.8g 1.5g 9%
Vitamin B1 0.139mg 0.05mg 7%
Vitamin B2 0.09mg 0.18mg 7%
Carbs 8.95g 25.61g 6%
Vitamin B5 0.309mg 6%
Calories 43kcal 115kcal 4%
Vitamin A 38µg 3µg 4%
Iron 1.4mg 1.69mg 4%
Vitamin E 0.88mg 0.5mg 3%
Choline 19.1mg 0mg 3%
Magnesium 23mg 10mg 3%
Selenium 1.6µg 0.7µg 2%
Calcium 42mg 18mg 2%
Fructose 0.93g 1%
Vitamin B3 0.745mg 0.9mg 1%
Protein 3.38g 2.7g 1%
Fats 0.3g 0.2g 0%
Net carbs 5.15g 24.11g N/A
Sugar 2.2g 17.16g N/A
Sodium 25mg 14mg 0%
Saturated fat 0.062g 0.046g 0%
Monounsaturated fat 0.023g 0.005g 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 0%

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +25.2%
Contains more FatsFats +50%
Contains more WaterWater +23.7%
Contains more CarbsCarbs +186.1%
Contains more OtherOther +45.3%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +360%
Contains more Poly. FatPolyunsaturated fat +171810.1%
Contains less Sat. FatSaturated fat -25.8%

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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 sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.