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Brussels sprouts vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between Brussels sprouts and oatmeal

  • Brussels sprouts have more vitamin K, vitamin C, potassium, fiber, and vitamin A, while oatmeal has more iron, vitamin B3, vitamin B1, vitamin B2, and manganese.
  • Brussels sprouts' daily need coverage for vitamin K is 147% higher.

The food types used in this comparison are Brussels sprouts, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Brussels sprouts vs Oatmeal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +537.7%
Contains less SodiumSodium -49%
Contains more MagnesiumMagnesium +13%
Contains more CalciumCalcium +90.5%
Contains more IronIron +325.7%
Contains more ZincZinc +47.6%
Contains more PhosphorusPhosphorus +11.6%
Contains more ManganeseManganese +65.6%
Contains more SeleniumSelenium +212.5%
~equal in Copper ~0.066mg

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1157.1%
Contains more Vitamin KVitamin K +44150%
Contains more FolateFolate +38.6%
Contains more CholineCholine +306.4%
Contains more Vitamin AVitamin A +242.1%
Contains more Vitamin B1Vitamin B1 +87.1%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more Vitamin B3Vitamin B3 +306%
Contains more Vitamin B6Vitamin B6 +32.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.317mg
~equal in Vitamin B12 ~0µg

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +42.6%
Contains more OtherOther +140.4%
Contains more FatsFats +353.3%
Contains more CarbsCarbs +30.4%
~equal in Water ~84.03g

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -72.6%
Contains more Poly. FatPolyunsaturated fat +35815.5%
Contains more Mono. FatMonounsaturated fat +1600%

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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more SucroseSucrose +58.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprouts Oatmeal
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprouts Oatmeal DV% diff.
Polyunsaturated fat 153g 0.426g 1017%
Vitamin K 177µg 0.4µg 147%
Vitamin C 85mg 0mg 94%
Iron 1.4mg 5.96mg 57%
Vitamin B3 0.745mg 3.025mg 14%
Vitamin B1 0.139mg 0.26mg 10%
Manganese 0.337mg 0.558mg 10%
Vitamin A 38µg 130µg 10%
Vitamin B2 0.09mg 0.215mg 10%
Potassium 389mg 61mg 10%
Fiber 3.8g 1.7g 8%
Selenium 1.6µg 5µg 6%
Vitamin B6 0.219mg 0.29mg 5%
Vitamin E 0.88mg 0.07mg 5%
Calcium 42mg 80mg 4%
Folate 61µg 44µg 4%
Starch 10.37g 4%
Choline 19.1mg 4.7mg 3%
Zinc 0.42mg 0.62mg 2%
Fats 0.3g 1.36g 2%
Protein 3.38g 2.37g 2%
Saturated fat 0.062g 0.226g 1%
Monounsaturated fat 0.023g 0.391g 1%
Calories 43kcal 68kcal 1%
Fructose 0.93g 0g 1%
Phosphorus 69mg 77mg 1%
Sodium 25mg 49mg 1%
Magnesium 23mg 26mg 1%
Carbs 8.95g 11.67g 1%
Net carbs 5.15g 9.97g N/A
Sugar 2.2g 0.46g N/A
Copper 0.07mg 0.066mg 0%
Vitamin B5 0.309mg 0.317mg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.037mg 0.04mg 0%
Threonine 0.12mg 0.083mg 0%
Isoleucine 0.132mg 0.105mg 0%
Leucine 0.152mg 0.2mg 0%
Lysine 0.154mg 0.135mg 0%
Methionine 0.032mg 0.04mg 0%
Phenylalanine 0.098mg 0.13mg 0%
Valine 0.155mg 0.151mg 0%
Histidine 0.076mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprouts Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
73%
Brussels sprouts
26%
Oatmeal
Minerals Daily Need Coverage Score
24%
Brussels sprouts
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.74g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.4)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 0.164g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.