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  6. Brussels sprouts vs. Pomegranate

Brussels sprouts vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between Brussels sprouts and pomegranate

  • Brussels sprouts are richer in vitamin K, vitamin C, vitamin A, iron, vitamin B6, manganese, vitamin B1, and folate, yet pomegranate is richer in copper.
  • Daily need coverage for vitamin K for Brussels sprouts is 134% higher.

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

Infographic

Brussels sprouts vs Pomegranate 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.
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +320%
Contains more PotassiumPotassium +64.8%
Contains more IronIron +366.7%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +91.7%
Contains more ManganeseManganese +183.2%
Contains more SeleniumSelenium +220%
Contains more CopperCopper +125.7%
Contains less SodiumSodium -88%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B1Vitamin B1 +107.5%
Contains more Vitamin B2Vitamin B2 +69.8%
Contains more Vitamin B3Vitamin B3 +154.3%
Contains more Vitamin B6Vitamin B6 +192%
Contains more Vitamin KVitamin K +979.3%
Contains more FolateFolate +60.5%
Contains more CholineCholine +151.3%
Contains more Vitamin B5Vitamin B5 +22%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Pomegranate DV% diff.
Polyunsaturated fat 153g 0.079g 1019%
Vitamin K 177µg 16.4µg 134%
Vitamin C 85mg 10.2mg 83%
Iron 1.4mg 0.3mg 14%
Vitamin B6 0.219mg 0.075mg 11%
Copper 0.07mg 0.158mg 10%
Manganese 0.337mg 0.119mg 9%
Folate 61µg 38µg 6%
Vitamin B1 0.139mg 0.067mg 6%
Potassium 389mg 236mg 5%
Phosphorus 69mg 36mg 5%
Vitamin A 38µg 0µg 4%
Calcium 42mg 10mg 3%
Protein 3.38g 1.67g 3%
Magnesium 23mg 12mg 3%
Carbs 8.95g 18.7g 3%
Vitamin B3 0.745mg 0.293mg 3%
Vitamin B2 0.09mg 0.053mg 3%
Choline 19.1mg 7.6mg 2%
Calories 43kcal 83kcal 2%
Selenium 1.6µg 0.5µg 2%
Vitamin E 0.88mg 0.6mg 2%
Fiber 3.8g 4g 1%
Fats 0.3g 1.17g 1%
Zinc 0.42mg 0.35mg 1%
Sodium 25mg 3mg 1%
Vitamin B5 0.309mg 0.377mg 1%
Fructose 0.93g 1%
Net carbs 5.15g 14.7g N/A
Sugar 2.2g 13.67g N/A
Saturated fat 0.062g 0.12g 0%
Monounsaturated fat 0.023g 0.093g 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 0%

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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +102.4%
Contains more OtherOther +158.5%
Contains more FatsFats +290%
Contains more CarbsCarbs +108.9%
~equal in Water ~77.93g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -48.3%
Contains more Poly. FatPolyunsaturated fat +193570.9%
Contains more Mono. FatMonounsaturated fat +304.3%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.