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Brussels sprout vs Potato - In-Depth Nutrition Comparison

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Significant differences between Brussels sprout and Potato

  • Brussels sprout has more Vitamin K, Vitamin C, Folate, Iron, Fiber, Manganese, and Vitamin E , however Potato is richer in Vitamin B6.
  • Brussels sprout covers your daily Vitamin K needs 146% more than Potato.
  • Potato has 88 times less Vitamin E than Brussels sprout. Brussels sprout has 0.88mg of Vitamin E , while Potato has 0.01mg.

Specific food types used in this comparison are Brussels sprouts, raw and Potatoes, flesh and skin, raw.

Infographic

Brussels sprout vs Potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +250%
Contains more Iron +72.8%
Contains more Phosphorus +21.1%
Contains more Zinc +40%
Contains less Sodium -76%
Contains more Copper +57.1%
Equal in Magnesium - 23
Equal in Potassium - 425
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +250%
Contains more Iron +72.8%
Contains more Phosphorus +21.1%
Contains more Zinc +40%
Contains less Sodium -76%
Contains more Copper +57.1%
Equal in Magnesium - 23
Equal in Potassium - 425

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
:
2
Potato
Contains more Vitamin A +37600%
Contains more Vitamin E +8700%
Contains more Vitamin C +331.5%
Contains more Vitamin B1 +71.6%
Contains more Vitamin B2 +181.3%
Contains more Folate +306.7%
Contains more Vitamin K +8750%
Contains more Vitamin B3 +42.4%
Contains more Vitamin B6 +36.1%
Equal in Vitamin B5 - 0.295
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 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +37600%
Contains more Vitamin E +8700%
Contains more Vitamin C +331.5%
Contains more Vitamin B1 +71.6%
Contains more Vitamin B2 +181.3%
Contains more Folate +306.7%
Contains more Vitamin K +8750%
Contains more Vitamin B3 +42.4%
Contains more Vitamin B6 +36.1%
Equal in Vitamin B5 - 0.295

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 Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index 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 Potato Opinion
Net carbs 5.15g 15.39g Potato
Protein 3.38g 2.05g Brussels sprout
Fats 0.3g 0.09g Brussels sprout
Carbs 8.95g 17.49g Potato
Calories 43kcal 77kcal Potato
Starch g 15.29g Potato
Fructose 0.93g 0.26g Brussels sprout
Sugar 2.2g 0.82g Potato
Fiber 3.8g 2.1g Brussels sprout
Calcium 42mg 12mg Brussels sprout
Iron 1.4mg 0.81mg Brussels sprout
Magnesium 23mg 23mg
Phosphorus 69mg 57mg Brussels sprout
Potassium 389mg 425mg Potato
Sodium 25mg 6mg Potato
Zinc 0.42mg 0.3mg Brussels sprout
Copper 0.07mg 0.11mg Potato
Vitamin A 754IU 2IU Brussels sprout
Vitamin E 0.88mg 0.01mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 19.7mg Brussels sprout
Vitamin B1 0.139mg 0.081mg Brussels sprout
Vitamin B2 0.09mg 0.032mg Brussels sprout
Vitamin B3 0.745mg 1.061mg Potato
Vitamin B5 0.309mg 0.295mg Brussels sprout
Vitamin B6 0.219mg 0.298mg Potato
Folate 61µg 15µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 177µg 2µg Brussels sprout
Tryptophan 0.037mg 0.021mg Brussels sprout
Threonine 0.12mg 0.067mg Brussels sprout
Isoleucine 0.132mg 0.066mg Brussels sprout
Leucine 0.152mg 0.098mg Brussels sprout
Lysine 0.154mg 0.107mg Brussels sprout
Methionine 0.032mg 0.032mg
Phenylalanine 0.098mg 0.081mg Brussels sprout
Valine 0.155mg 0.103mg Brussels sprout
Histidine 0.076mg 0.035mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.025g Potato
Monounsaturated Fat 0.023g 0.002g Brussels sprout
Polyunsaturated fat 153g 0.042g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
18
Potato
Mineral Summary Score
23
Brussels sprout
20
Potato

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
12%
Potato
Carbohydrates
9%
Brussels sprout
17%
Potato
Fats
1%
Brussels sprout
0%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.