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Brussels sprout vs Kiwifruit - In-Depth Nutrition Comparison

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What are the main differences between Brussels sprout and Kiwifruit?

  • Brussels sprout is richer in Vitamin K, Iron, Vitamin B6, Manganese, Vitamin B1, and Folate, while Kiwifruit is higher in Vitamin C, and Copper.
  • Brussels sprout's daily need coverage for Vitamin K is 114% higher.
  • Kiwifruit has 5 times less Vitamin B1 than Brussels sprout. Brussels sprout has 0.139mg of Vitamin B1, while Kiwifruit has 0.027mg.

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

Infographic

Brussels sprout vs Kiwifruit 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 +23.5%
Contains more Iron +351.6%
Contains more Magnesium +35.3%
Contains more Phosphorus +102.9%
Contains more Potassium +24.7%
Contains more Zinc +200%
Contains less Sodium -88%
Contains more Copper +85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains more Calcium +23.5%
Contains more Iron +351.6%
Contains more Magnesium +35.3%
Contains more Phosphorus +102.9%
Contains more Potassium +24.7%
Contains more Zinc +200%
Contains less Sodium -88%
Contains more Copper +85.7%

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 A +766.7%
Contains more Vitamin B1 +414.8%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +118.5%
Contains more Vitamin B5 +68.9%
Contains more Vitamin B6 +247.6%
Contains more Folate +144%
Contains more Vitamin K +339.2%
Contains more Vitamin E +65.9%
Equal in Vitamin C - 92.7
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 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +766.7%
Contains more Vitamin B1 +414.8%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +118.5%
Contains more Vitamin B5 +68.9%
Contains more Vitamin B6 +247.6%
Contains more Folate +144%
Contains more Vitamin K +339.2%
Contains more Vitamin E +65.9%
Equal in Vitamin C - 92.7

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Kiwifruit Opinion
Net carbs 5.15g 11.66g Kiwifruit
Protein 3.38g 1.14g Brussels sprout
Fats 0.3g 0.52g Kiwifruit
Carbs 8.95g 14.66g Kiwifruit
Calories 43kcal 61kcal Kiwifruit
Starch g 0g Kiwifruit
Fructose 0.93g 4.35g Kiwifruit
Sugar 2.2g 8.99g Brussels sprout
Fiber 3.8g 3g Brussels sprout
Calcium 42mg 34mg Brussels sprout
Iron 1.4mg 0.31mg Brussels sprout
Magnesium 23mg 17mg Brussels sprout
Phosphorus 69mg 34mg Brussels sprout
Potassium 389mg 312mg Brussels sprout
Sodium 25mg 3mg Kiwifruit
Zinc 0.42mg 0.14mg Brussels sprout
Copper 0.07mg 0.13mg Kiwifruit
Vitamin A 754IU 87IU Brussels sprout
Vitamin E 0.88mg 1.46mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 92.7mg Kiwifruit
Vitamin B1 0.139mg 0.027mg Brussels sprout
Vitamin B2 0.09mg 0.025mg Brussels sprout
Vitamin B3 0.745mg 0.341mg Brussels sprout
Vitamin B5 0.309mg 0.183mg Brussels sprout
Vitamin B6 0.219mg 0.063mg Brussels sprout
Folate 61µg 25µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 177µg 40.3µg Brussels sprout
Tryptophan 0.037mg 0.015mg Brussels sprout
Threonine 0.12mg 0.047mg Brussels sprout
Isoleucine 0.132mg 0.051mg Brussels sprout
Leucine 0.152mg 0.066mg Brussels sprout
Lysine 0.154mg 0.061mg Brussels sprout
Methionine 0.032mg 0.024mg Brussels sprout
Phenylalanine 0.098mg 0.044mg Brussels sprout
Valine 0.155mg 0.057mg Brussels sprout
Histidine 0.076mg 0.027mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.029g Kiwifruit
Monounsaturated Fat 0.023g 0.047g Kiwifruit
Polyunsaturated fat 153g 0.287g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Kiwifruit
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
42
Kiwifruit
Mineral Summary Score
23
Brussels sprout
15
Kiwifruit

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
7%
Kiwifruit
Carbohydrates
9%
Brussels sprout
15%
Kiwifruit
Fats
1%
Brussels sprout
2%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 6.79g)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $0.1)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kiwifruit - 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.