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Brussels sprout vs Papaya - In-Depth Nutrition Comparison

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The main differences between Brussels sprout and Papaya

  • Brussels sprout is richer than Papaya in Vitamin K, Vitamin C, Iron, Vitamin B6, Manganese, Vitamin B1, Phosphorus, Fiber, Potassium, and Folate.
  • Daily need coverage for Vitamin K from Brussels sprout is 145% higher.
  • Brussels sprout contains 8 times more Manganese than Papaya. Brussels sprout contains 0.337mg of Manganese, while Papaya contains 0.04mg.

Food types used in this article are Brussels sprouts, raw and Papayas, raw.

Infographic

Brussels sprout vs Papaya 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 +110%
Contains more Iron +460%
Contains more Phosphorus +590%
Contains more Potassium +113.7%
Contains more Zinc +425%
Contains more Copper +55.6%
Contains less Sodium -68%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Calcium +110%
Contains more Iron +460%
Contains more Phosphorus +590%
Contains more Potassium +113.7%
Contains more Zinc +425%
Contains more Copper +55.6%
Contains less Sodium -68%
Equal in Magnesium - 21

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
:
1
Papaya
Contains more Vitamin E +193.3%
Contains more Vitamin C +39.6%
Contains more Vitamin B1 +504.3%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +61.8%
Contains more Vitamin B6 +476.3%
Contains more Folate +64.9%
Contains more Vitamin K +6707.7%
Contains more Vitamin A +26%
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 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Contains more Vitamin E +193.3%
Contains more Vitamin C +39.6%
Contains more Vitamin B1 +504.3%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +61.8%
Contains more Vitamin B6 +476.3%
Contains more Folate +64.9%
Contains more Vitamin K +6707.7%
Contains more Vitamin A +26%

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Papaya Opinion
Net carbs 5.15g 9.12g Papaya
Protein 3.38g 0.47g Brussels sprout
Fats 0.3g 0.26g Brussels sprout
Carbs 8.95g 10.82g Papaya
Calories 43kcal 43kcal
Starch g 0g Papaya
Fructose 0.93g 3.73g Papaya
Sugar 2.2g 7.82g Brussels sprout
Fiber 3.8g 1.7g Brussels sprout
Calcium 42mg 20mg Brussels sprout
Iron 1.4mg 0.25mg Brussels sprout
Magnesium 23mg 21mg Brussels sprout
Phosphorus 69mg 10mg Brussels sprout
Potassium 389mg 182mg Brussels sprout
Sodium 25mg 8mg Papaya
Zinc 0.42mg 0.08mg Brussels sprout
Copper 0.07mg 0.045mg Brussels sprout
Vitamin A 754IU 950IU Papaya
Vitamin E 0.88mg 0.3mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 60.9mg Brussels sprout
Vitamin B1 0.139mg 0.023mg Brussels sprout
Vitamin B2 0.09mg 0.027mg Brussels sprout
Vitamin B3 0.745mg 0.357mg Brussels sprout
Vitamin B5 0.309mg 0.191mg Brussels sprout
Vitamin B6 0.219mg 0.038mg Brussels sprout
Folate 61µg 37µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 177µg 2.6µg Brussels sprout
Tryptophan 0.037mg 0.008mg Brussels sprout
Threonine 0.12mg 0.011mg Brussels sprout
Isoleucine 0.132mg 0.008mg Brussels sprout
Leucine 0.152mg 0.016mg Brussels sprout
Lysine 0.154mg 0.025mg Brussels sprout
Methionine 0.032mg 0.002mg Brussels sprout
Phenylalanine 0.098mg 0.009mg Brussels sprout
Valine 0.155mg 0.01mg Brussels sprout
Histidine 0.076mg 0.005mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.081g Brussels sprout
Monounsaturated Fat 0.023g 0.072g Papaya
Polyunsaturated fat 153g 0.058g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Papaya
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
28
Papaya
Mineral Summary Score
23
Brussels sprout
9
Papaya

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
3%
Papaya
Carbohydrates
9%
Brussels sprout
11%
Papaya
Fats
1%
Brussels sprout
1%
Papaya

Comparison summary

Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 59)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.2)
Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 5.62g)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 0.019g)
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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.