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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, Folate and Vitamin B2, 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 Iron +351.6%
Contains more Calcium +23.5%
Contains more Potassium +24.7%
Contains more Magnesium +35.3%
Contains more Zinc +200%
Contains more Phosphorus +102.9%
Contains more Copper +85.7%
Contains less Sodium -88%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Iron +351.6%
Contains more Calcium +23.5%
Contains more Potassium +24.7%
Contains more Magnesium +35.3%
Contains more Zinc +200%
Contains more Phosphorus +102.9%
Contains more Copper +85.7%
Contains less Sodium -88%

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 Vitamin K +339.2%
Contains more Folate +144%
Contains more Vitamin E +65.9%
Equal in Vitamin C - 92.7
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
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 Vitamin K +339.2%
Contains more Folate +144%
Contains more Vitamin E +65.9%
Equal in Vitamin C - 92.7

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
20%
Brussels sprout
7%
Kiwifruit
Carbohydrates
9%
Brussels sprout
15%
Kiwifruit
Fats
1%
Brussels sprout
2%
Kiwifruit

Comparison summary table

Pay attention at 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 Sugars ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Brussels sprout
Brussels sprout contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Brussels sprout Kiwifruit Opinion
Calories 43 61 Kiwifruit
Protein 3.38 1.14 Brussels sprout
Fats 0.3 0.52 Kiwifruit
Vitamin C 85 92.7 Kiwifruit
Carbs 8.95 14.66 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 1.4 0.31 Brussels sprout
Calcium 42 34 Brussels sprout
Potassium 389 312 Brussels sprout
Magnesium 23 17 Brussels sprout
Sugars 2.2 8.99 Brussels sprout
Fiber 3.8 3 Brussels sprout
Copper 0.07 0.13 Kiwifruit
Zinc 0.42 0.14 Brussels sprout
Starch 0 Kiwifruit
Phosphorus 69 34 Brussels sprout
Sodium 25 3 Kiwifruit
Vitamin A 754 87 Brussels sprout
Vitamin E 0.88 1.46 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.139 0.027 Brussels sprout
Vitamin B2 0.09 0.025 Brussels sprout
Vitamin B3 0.745 0.341 Brussels sprout
Vitamin B5 0.309 0.183 Brussels sprout
Vitamin B6 0.219 0.063 Brussels sprout
Vitamin B12 0 0
Vitamin K 177 40.3 Brussels sprout
Folate 61 25 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.062 0.029 Kiwifruit
Monounsaturated Fat 0.023 0.047 Kiwifruit
Polyunsaturated fat 153 0.287 Brussels sprout
Tryptophan 0.037 0.015 Brussels sprout
Threonine 0.12 0.047 Brussels sprout
Isoleucine 0.132 0.051 Brussels sprout
Leucine 0.152 0.066 Brussels sprout
Lysine 0.154 0.061 Brussels sprout
Methionine 0.032 0.024 Brussels sprout
Phenylalanine 0.098 0.044 Brussels sprout
Valine 0.155 0.057 Brussels sprout
Histidine 0.076 0.027 Brussels sprout
Fructose 0.93 4.35 Kiwifruit

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 of 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.