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Brussels sprouts vs. Kiwi — In-Depth Nutrition Comparison

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What are the main differences between Brussels sprouts and kiwi?

  • Brussels sprouts are richer in vitamin K, iron, vitamin A, vitamin B6, manganese, vitamin B1, and folate, while kiwi is higher in vitamin C and copper.
  • Brussels sprouts' daily need coverage for vitamin K is 114% higher.
  • Kiwi has 9 times less vitamin A than Brussels sprouts. Brussels sprouts have 754IU of vitamin A, while kiwi has 87IU.

We used Brussels sprouts, raw and Kiwifruit, green, raw types in this comparison.

Infographic

Brussels sprouts vs Kiwi 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" 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%
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +23.5%
Contains more PotassiumPotassium +24.7%
Contains more IronIron +351.6%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +102.9%
Contains more ManganeseManganese +243.9%
Contains more SeleniumSelenium +700%
Contains more CopperCopper +85.7%
Contains less SodiumSodium -88%

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%
Kiwi
1
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +850%
Contains more Vitamin B1Vitamin B1 +414.8%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +118.5%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin B6Vitamin B6 +247.6%
Contains more Vitamin KVitamin K +339.2%
Contains more FolateFolate +144%
Contains more CholineCholine +144.9%
Contains more Vitamin EVitamin E +65.9%
~equal in Vitamin C ~92.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Kiwi DV% diff.
Polyunsaturated fat 153g 0.287g 1018%
Vitamin K 177µg 40.3µg 114%
Iron 1.4mg 0.31mg 14%
Vitamin B6 0.219mg 0.063mg 12%
Manganese 0.337mg 0.098mg 10%
Vitamin B1 0.139mg 0.027mg 9%
Vitamin C 85mg 92.7mg 9%
Folate 61µg 25µg 9%
Copper 0.07mg 0.13mg 7%
Phosphorus 69mg 34mg 5%
Vitamin B2 0.09mg 0.025mg 5%
Protein 3.38g 1.14g 4%
Vitamin E 0.88mg 1.46mg 4%
Vitamin A 38µg 4µg 4%
Fructose 0.93g 4.35g 4%
Fiber 3.8g 3g 3%
Zinc 0.42mg 0.14mg 3%
Selenium 1.6µg 0.2µg 3%
Vitamin B3 0.745mg 0.341mg 3%
Vitamin B5 0.309mg 0.183mg 3%
Carbs 8.95g 14.66g 2%
Potassium 389mg 312mg 2%
Choline 19.1mg 7.8mg 2%
Sodium 25mg 3mg 1%
Calories 43kcal 61kcal 1%
Magnesium 23mg 17mg 1%
Calcium 42mg 34mg 1%
Fats 0.3g 0.52g 0%
Net carbs 5.15g 11.66g N/A
Sugar 2.2g 8.99g N/A
Saturated fat 0.062g 0.029g 0%
Monounsaturated fat 0.023g 0.047g 0%
Tryptophan 0.037mg 0.015mg 0%
Threonine 0.12mg 0.047mg 0%
Isoleucine 0.132mg 0.051mg 0%
Leucine 0.152mg 0.066mg 0%
Lysine 0.154mg 0.061mg 0%
Methionine 0.032mg 0.024mg 0%
Phenylalanine 0.098mg 0.044mg 0%
Valine 0.155mg 0.057mg 0%
Histidine 0.076mg 0.027mg 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
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +196.5%
Contains more OtherOther +124.6%
Contains more FatsFats +73.3%
Contains more CarbsCarbs +63.8%
~equal in Water ~83.07g

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
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Poly. FatPolyunsaturated fat +53210.1%
Contains less Sat. FatSaturated fat -53.2%
Contains more Mono. FatMonounsaturated fat +104.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more SucroseSucrose +206.7%
Contains more GlucoseGlucose +407.4%
Contains more FructoseFructose +367.7%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.