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  6. Brussels sprout vs. Kiwifruit

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
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.
Brussels sprout
Brussels sprout
8
:
2
Kiwifruit
Kiwifruit
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 more Manganese +243.9%
Contains more Selenium +700%
Contains less Sodium -88%
Contains more Copper +85.7%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
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 more Manganese +243.9%
Contains more Selenium +700%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brussels sprout
Brussels sprout
8
:
2
Kiwifruit
Kiwifruit
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
Brussels sprout
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%
Kiwifruit
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +196.5%
Contains more Other +124.6%
Contains more Fats +73.3%
Contains more Carbs +63.8%
Equal in Water - 83.07
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +196.5%
Contains more Other +124.6%
Contains more Fats +73.3%
Contains more Carbs +63.8%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
1
:
2
Kiwifruit
Kiwifruit
Contains more Polyunsaturated fat +53210.1%
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +104.3%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Polyunsaturated fat +53210.1%
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +104.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
1
:
4
Kiwifruit
Kiwifruit
Contains more Sucrose +206.7%
Contains more Glucose +407.4%
Contains more Fructose +367.7%
Contains more Maltose +∞%
Contains more Galactose +∞%
Brussels sprout
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
Kiwifruit
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 Sucrose +206.7%
Contains more Glucose +407.4%
Contains more Fructose +367.7%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.337mg 0.098mg Brussels sprout
Selenium 1.6µg 0.2µg Brussels sprout
Vitamin A 754IU 87IU Brussels sprout
Vitamin A RAE 38µg 4µg Brussels sprout
Vitamin E 0.88mg 1.46mg Kiwifruit
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 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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
81%
Brussels sprout
42%
Kiwifruit
Minerals Daily Need Coverage Score
24%
Brussels sprout
14%
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

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 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.