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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
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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 Iron +72.8%
Contains more Calcium +250%
Contains more Zinc +40%
Contains more Phosphorus +21.1%
Contains more Copper +57.1%
Contains less Sodium -76%
Equal in Potassium - 425
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Iron +72.8%
Contains more Calcium +250%
Contains more Zinc +40%
Contains more Phosphorus +21.1%
Contains more Copper +57.1%
Contains less Sodium -76%
Equal in Potassium - 425
Equal in Magnesium - 23

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 C +331.5%
Contains more Vitamin A +37600%
Contains more Vitamin E +8700%
Contains more Vitamin B1 +71.6%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +8750%
Contains more Folate +306.7%
Contains more Vitamin B3 +42.4%
Contains more Vitamin B6 +36.1%
Equal in Vitamin B5 - 0.295
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin C +331.5%
Contains more Vitamin A +37600%
Contains more Vitamin E +8700%
Contains more Vitamin B1 +71.6%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +8750%
Contains more Folate +306.7%
Contains more Vitamin B3 +42.4%
Contains more Vitamin B6 +36.1%
Equal in Vitamin B5 - 0.295

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Brussels sprout Potato Opinion
Calories 43 77 Potato
Protein 3.38 2.05 Brussels sprout
Fats 0.3 0.09 Brussels sprout
Vitamin C 85 19.7 Brussels sprout
Net carbs 5.150000095367432 15.390000343322754 Potato
Carbs 8.95 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 1.4 0.81 Brussels sprout
Calcium 42 12 Brussels sprout
Potassium 389 425 Potato
Magnesium 23 23
Sugar 2.2 0.82 Potato
Fiber 3.8 2.1 Brussels sprout
Copper 0.07 0.11 Potato
Zinc 0.42 0.3 Brussels sprout
Starch 15.29 Potato
Phosphorus 69 57 Brussels sprout
Sodium 25 6 Potato
Vitamin A 754 2 Brussels sprout
Vitamin E 0.88 0.01 Brussels sprout
Vitamin D 0 0
Vitamin B1 0.139 0.081 Brussels sprout
Vitamin B2 0.09 0.032 Brussels sprout
Vitamin B3 0.745 1.061 Potato
Vitamin B5 0.309 0.295 Brussels sprout
Vitamin B6 0.219 0.298 Potato
Vitamin B12 0 0
Vitamin K 177 2 Brussels sprout
Folate 61 15 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.062 0.025 Potato
Monounsaturated Fat 0.023 0.002 Brussels sprout
Polyunsaturated fat 153 0.042 Brussels sprout
Tryptophan 0.037 0.021 Brussels sprout
Threonine 0.12 0.067 Brussels sprout
Isoleucine 0.132 0.066 Brussels sprout
Leucine 0.152 0.098 Brussels sprout
Lysine 0.154 0.107 Brussels sprout
Methionine 0.032 0.032
Phenylalanine 0.098 0.081 Brussels sprout
Valine 0.155 0.103 Brussels sprout
Histidine 0.076 0.035 Brussels sprout
Fructose 0.93 0.26 Brussels sprout

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.