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  6. Brussels sprout vs. Puff pastry

Brussels sprout vs. Puff pastry — In-Depth Nutrition Comparison

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How are Brussels sprout and Puff pastry different?

  • Brussels sprout is higher in Vitamin K, Vitamin C, and Vitamin B6, however, Puff pastry is richer in Selenium, Vitamin B3, Vitamin B1, Iron, and Vitamin B2.
  • Daily need coverage for Vitamin K from Brussels sprout is 134% higher.
  • Brussels sprout has less Sodium.

Brussels sprouts, raw and Puff pastry, frozen, ready-to-bake, baked are the varieties used in this article.

Infographic

Brussels sprout vs Puff pastry 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.
Brussels sprout
Brussels sprout
5
:
5
Puff pastry
Puff pastry
Contains more Calcium +320%
Contains more Magnesium +43.8%
Contains more Phosphorus +15%
Contains more Potassium +527.4%
Contains less Sodium -90.1%
Contains more Iron +85.7%
Contains more Zinc +28.6%
Contains more Copper +64.3%
Contains more Manganese +46.9%
Contains more Selenium +1431.3%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Puff pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Contains more Calcium +320%
Contains more Magnesium +43.8%
Contains more Phosphorus +15%
Contains more Potassium +527.4%
Contains less Sodium -90.1%
Contains more Iron +85.7%
Contains more Zinc +28.6%
Contains more Copper +64.3%
Contains more Manganese +46.9%
Contains more Selenium +1431.3%

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.
Brussels sprout
Brussels sprout
7
:
3
Puff pastry
Puff pastry
Contains more Vitamin A +75300%
Contains more Vitamin E +60%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +1052.6%
Contains more Folate +10.9%
Contains more Vitamin K +985.9%
Contains more Vitamin B1 +132.4%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B3 +410.1%
Equal in Folate - 55
Brussels sprout
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%
Puff pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 81% 60% 72% 0% 5% 42% 0% 41%
Contains more Vitamin A +75300%
Contains more Vitamin E +60%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +1052.6%
Contains more Folate +10.9%
Contains more Vitamin K +985.9%
Contains more Vitamin B1 +132.4%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B3 +410.1%
Equal in Folate - 55

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
3
Puff pastry
Puff pastry
Contains more Water +1062.2%
Contains more Other +37%
Contains more Protein +118.9%
Contains more Fats +12733.3%
Contains more Carbs +410.6%
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Puff pastry
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more Water +1062.2%
Contains more Other +37%
Contains more Protein +118.9%
Contains more Fats +12733.3%
Contains more Carbs +410.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Puff pastry
Puff pastry
Contains less Saturated Fat -98.9%
Contains more Polyunsaturated fat +588.3%
Contains more Monounsaturated Fat +38282.6%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Puff pastry
15% 24% 61%
Saturated Fat: 5.502 g
Monounsaturated Fat: 8.828 g
Polyunsaturated fat: 22.228 g
Contains less Saturated Fat -98.9%
Contains more Polyunsaturated fat +588.3%
Contains more Monounsaturated Fat +38282.6%

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 Puff pastry
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Puff pastry Opinion
Net carbs 5.15g 44.2g Puff pastry
Protein 3.38g 7.4g Puff pastry
Fats 0.3g 38.5g Puff pastry
Carbs 8.95g 45.7g Puff pastry
Calories 43kcal 558kcal Puff pastry
Fructose 0.93g Brussels sprout
Sugar 2.2g 0.75g Puff pastry
Fiber 3.8g 1.5g Brussels sprout
Calcium 42mg 10mg Brussels sprout
Iron 1.4mg 2.6mg Puff pastry
Magnesium 23mg 16mg Brussels sprout
Phosphorus 69mg 60mg Brussels sprout
Potassium 389mg 62mg Brussels sprout
Sodium 25mg 253mg Brussels sprout
Zinc 0.42mg 0.54mg Puff pastry
Copper 0.07mg 0.115mg Puff pastry
Manganese 0.337mg 0.495mg Puff pastry
Selenium 1.6µg 24.5µg Puff pastry
Vitamin A 754IU 1IU Brussels sprout
Vitamin A RAE 38µg 0µg Brussels sprout
Vitamin E 0.88mg 0.55mg Brussels sprout
Vitamin C 85mg 0mg Brussels sprout
Vitamin B1 0.139mg 0.323mg Puff pastry
Vitamin B2 0.09mg 0.258mg Puff pastry
Vitamin B3 0.745mg 3.8mg Puff pastry
Vitamin B5 0.309mg 0mg Brussels sprout
Vitamin B6 0.219mg 0.019mg Brussels sprout
Folate 61µg 55µg Brussels sprout
Vitamin K 177µg 16.3µg Brussels sprout
Tryptophan 0.037mg 0.086mg Puff pastry
Threonine 0.12mg 0.198mg Puff pastry
Isoleucine 0.132mg 0.275mg Puff pastry
Leucine 0.152mg 0.514mg Puff pastry
Lysine 0.154mg 0.144mg Brussels sprout
Methionine 0.032mg 0.131mg Puff pastry
Phenylalanine 0.098mg 0.367mg Puff pastry
Valine 0.155mg 0.312mg Puff pastry
Histidine 0.076mg 0.158mg Puff pastry
Saturated Fat 0.062g 5.502g Brussels sprout
Monounsaturated Fat 0.023g 8.828g Puff pastry
Polyunsaturated fat 153g 22.228g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Puff pastry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
81%
Brussels sprout
26%
Puff pastry
Minerals Daily Need Coverage Score
24%
Brussels sprout
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 56)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $0.4)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 228mg)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 5.44g)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.