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Brussels sprout vs. Potato — In-Depth Nutrition Comparison

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Important differences between Brussels sprout and Potato

  • Brussels sprout has more Vitamin K, Vitamin C, Folate, Fiber, Vitamin B1, Vitamin E , and Manganese, however, Potato has more Vitamin B6, and Copper.
  • Brussels sprout's daily need coverage for Vitamin K is 146% more.
  • Brussels sprout has 22 times more Vitamin E than Potato. Brussels sprout has 0.88mg of Vitamin E , while Potato has 0.04mg.

The food varieties used in the comparison are Brussels sprouts, raw and Potatoes, baked, flesh and skin, without salt.

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" 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%
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CalciumCalcium +180%
Contains more IronIron +29.6%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +53.9%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +21.7%
Contains more PotassiumPotassium +37.5%
Contains more CopperCopper +68.6%
Contains less SodiumSodium -60%
~equal in Phosphorus ~70mg

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% 45% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Potato
3
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 32% 0.6% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin CVitamin C +785.4%
Contains more Vitamin AVitamin A +7440%
Contains more Vitamin E Vitamin E +2100%
Contains more Vitamin B1Vitamin B1 +117.2%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin KVitamin K +8750%
Contains more FolateFolate +117.9%
Contains more CholineCholine +29.1%
Contains more Vitamin B3Vitamin B3 +89.3%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B6Vitamin B6 +42%
~equal in Vitamin D ~0µg
~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
Potato
1
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more ProteinProtein +35.2%
Contains more FatsFats +130.8%
Contains more WaterWater +14.8%
Contains more CarbsCarbs +136.3%
~equal in Other ~1.33g

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
Potato
1
36% 3% 61%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated Fat +666.7%
Contains more Poly. FatPolyunsaturated fat +268321.1%
Contains less Sat. FatSaturated Fat -45.2%

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
Potato
1
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +15%
Contains more GlucoseGlucose +84.1%
Contains more FructoseFructose +173.5%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Potato Opinion
Calories 43kcal 93kcal Potato
Protein 3.38g 2.5g Brussels sprout
Fats 0.3g 0.13g Brussels sprout
Vitamin C 85mg 9.6mg Brussels sprout
Net carbs 5.15g 18.95g Potato
Carbs 8.95g 21.15g Potato
Magnesium 23mg 28mg Potato
Calcium 42mg 15mg Brussels sprout
Potassium 389mg 535mg Potato
Iron 1.4mg 1.08mg Brussels sprout
Sugar 2.2g 1.18g Potato
Fiber 3.8g 2.2g Brussels sprout
Copper 0.07mg 0.118mg Potato
Zinc 0.42mg 0.36mg Brussels sprout
Starch 17.27g Potato
Phosphorus 69mg 70mg Potato
Sodium 25mg 10mg Potato
Vitamin A 754IU 10IU Brussels sprout
Vitamin A RAE 38µg 1µg Brussels sprout
Vitamin E 0.88mg 0.04mg Brussels sprout
Manganese 0.337mg 0.219mg Brussels sprout
Selenium 1.6µg 0.4µg Brussels sprout
Vitamin B1 0.139mg 0.064mg Brussels sprout
Vitamin B2 0.09mg 0.048mg Brussels sprout
Vitamin B3 0.745mg 1.41mg Potato
Vitamin B5 0.309mg 0.376mg Potato
Vitamin B6 0.219mg 0.311mg Potato
Vitamin K 177µg 2µg Brussels sprout
Folate 61µg 28µg Brussels sprout
Choline 19.1mg 14.8mg Brussels sprout
Saturated Fat 0.062g 0.034g Potato
Monounsaturated Fat 0.023g 0.003g Brussels sprout
Polyunsaturated fat 153g 0.057g Brussels sprout
Tryptophan 0.037mg 0.025mg Brussels sprout
Threonine 0.12mg 0.081mg Brussels sprout
Isoleucine 0.132mg 0.08mg Brussels sprout
Leucine 0.152mg 0.119mg Brussels sprout
Lysine 0.154mg 0.13mg Brussels sprout
Methionine 0.032mg 0.038mg Potato
Phenylalanine 0.098mg 0.099mg Potato
Valine 0.155mg 0.125mg Brussels sprout
Histidine 0.076mg 0.042mg Brussels sprout
Fructose 0.93g 0.34g Brussels sprout

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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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
76%
Brussels sprout
17%
Potato
Minerals Daily Need Coverage Score
24%
Brussels sprout
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.028g)
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 vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 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/170093/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.