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Brussels sprout vs Pumpkin - In-Depth Nutrition Comparison

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Significant differences between Brussels sprout and Pumpkin

  • Brussels sprout has more Vitamin K, Vitamin C, Fiber, Vitamin B6, Folate, Manganese, Iron, and Vitamin B1, however Pumpkin is richer in Vitamin A, and Copper.
  • Brussels sprout covers your daily Vitamin K needs 147% more than Pumpkin.
  • Pumpkin has 9 times less Vitamin C than Brussels sprout. Brussels sprout has 85mg of Vitamin C, while Pumpkin has 9mg.

Specific food types used in this comparison are Brussels sprouts, raw and Pumpkin, raw.

Infographic

Brussels sprout vs Pumpkin 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 +75%
Contains more Calcium +100%
Contains more Potassium +14.4%
Contains more Magnesium +91.7%
Contains more Zinc +31.3%
Contains more Phosphorus +56.8%
Contains more Copper +81.4%
Contains less Sodium -96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +75%
Contains more Calcium +100%
Contains more Potassium +14.4%
Contains more Magnesium +91.7%
Contains more Zinc +31.3%
Contains more Phosphorus +56.8%
Contains more Copper +81.4%
Contains less Sodium -96%

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
:
Contains more Vitamin C +844.4%
Contains more Vitamin B1 +178%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B6 +259%
Contains more Vitamin K +15990.9%
Contains more Folate +281.3%
Contains more Vitamin A +1029%
Contains more Vitamin E +20.5%
Contains more Vitamin B2 +22.2%
Equal in Vitamin B5 - 0.298
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 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +844.4%
Contains more Vitamin B1 +178%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B6 +259%
Contains more Vitamin K +15990.9%
Contains more Folate +281.3%
Contains more Vitamin A +1029%
Contains more Vitamin E +20.5%
Contains more Vitamin B2 +22.2%
Equal in Vitamin B5 - 0.298

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
55
Pumpkin
Mineral Summary Score
23
Brussels sprout
18
Pumpkin

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
6%
Pumpkin
Carbohydrates
9%
Brussels sprout
7%
Pumpkin
Fats
1%
Brussels sprout
0%
Pumpkin

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 Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar 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 Pumpkin
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 contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 64)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 0.56g)
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 Pumpkin Opinion
Calories 43 26 Brussels sprout
Protein 3.38 1 Brussels sprout
Fats 0.3 0.1 Brussels sprout
Vitamin C 85 9 Brussels sprout
Net carbs 5.150000095367432 6 Pumpkin
Carbs 8.95 6.5 Brussels sprout
Cholesterol 0 0
Vitamin D 0 0
Iron 1.4 0.8 Brussels sprout
Calcium 42 21 Brussels sprout
Potassium 389 340 Brussels sprout
Magnesium 23 12 Brussels sprout
Sugar 2.2 2.76 Brussels sprout
Fiber 3.8 0.5 Brussels sprout
Copper 0.07 0.127 Pumpkin
Zinc 0.42 0.32 Brussels sprout
Starch
Phosphorus 69 44 Brussels sprout
Sodium 25 1 Pumpkin
Vitamin A 754 8513 Pumpkin
Vitamin E 0.88 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.139 0.05 Brussels sprout
Vitamin B2 0.09 0.11 Pumpkin
Vitamin B3 0.745 0.6 Brussels sprout
Vitamin B5 0.309 0.298 Brussels sprout
Vitamin B6 0.219 0.061 Brussels sprout
Vitamin B12 0 0
Vitamin K 177 1.1 Brussels sprout
Folate 61 16 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.062 0.052 Pumpkin
Monounsaturated Fat 0.023 0.013 Brussels sprout
Polyunsaturated fat 153 0.005 Brussels sprout
Tryptophan 0.037 0.012 Brussels sprout
Threonine 0.12 0.029 Brussels sprout
Isoleucine 0.132 0.031 Brussels sprout
Leucine 0.152 0.046 Brussels sprout
Lysine 0.154 0.054 Brussels sprout
Methionine 0.032 0.011 Brussels sprout
Phenylalanine 0.098 0.032 Brussels sprout
Valine 0.155 0.035 Brussels sprout
Histidine 0.076 0.016 Brussels sprout
Fructose 0.93 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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.