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Brussels sprout vs. Pumpkin flowers — In-Depth Nutrition Comparison

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The main differences between Brussels sprout and Pumpkin flowers

  • Brussels sprout is richer in Vitamin C, Iron, Vitamin B1, Potassium, and Polyunsaturated fat, yet Pumpkin flowers are richer in Vitamin A RAE.
  • Daily need coverage for Vitamin C from Brussels sprout is 63% higher.
  • Brussels sprout contains 38250 times more Polyunsaturated fat than Pumpkin flowers. Brussels sprout contains 153g of Polyunsaturated fat, while Pumpkin flowers contain 0.004g.

Food types used in this article are Brussels sprouts, raw and Pumpkin flowers, raw.

Infographic

Brussels sprout vs Pumpkin flowers 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.
Contains more Iron +100%
Contains more Phosphorus +40.8%
Contains more Potassium +124.9%
Contains more Selenium +128.6%
Contains less Sodium -80%
Equal in Calcium - 39
Equal in Magnesium - 24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Iron +100%
Contains more Phosphorus +40.8%
Contains more Potassium +124.9%
Contains more Selenium +128.6%
Contains less Sodium -80%
Equal in Calcium - 39
Equal in Magnesium - 24

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.
:
Contains more Vitamin C +203.6%
Contains more Vitamin B1 +231%
Contains more Vitamin B2 +20%
Contains more Vitamin A +158.2%
Equal in Vitamin B3 - 0.69
Equal in Folate - 59
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 11% 443%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0% 0%
Contains more Vitamin C +203.6%
Contains more Vitamin B1 +231%
Contains more Vitamin B2 +20%
Contains more Vitamin A +158.2%
Equal in Vitamin B3 - 0.69
Equal in Folate - 59

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +228.2%
Contains more Fats +328.6%
Contains more Carbs +172.9%
Contains more Other +191.5%
Contains more Water +10.6%
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more Protein +228.2%
Contains more Fats +328.6%
Contains more Carbs +172.9%
Contains more Other +191.5%
Contains more Water +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +155.6%
Contains more Polyunsaturated fat +3824900%
Contains less Saturated Fat -41.9%
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +155.6%
Contains more Polyunsaturated fat +3824900%
Contains less Saturated Fat -41.9%

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 Pumpkin flowers
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 Pumpkin flowers Opinion
Net carbs 5.15g 3.28g Brussels sprout
Protein 3.38g 1.03g Brussels sprout
Fats 0.3g 0.07g Brussels sprout
Carbs 8.95g 3.28g Brussels sprout
Calories 43kcal 15kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g Pumpkin flowers
Fiber 3.8g Brussels sprout
Calcium 42mg 39mg Brussels sprout
Iron 1.4mg 0.7mg Brussels sprout
Magnesium 23mg 24mg Pumpkin flowers
Phosphorus 69mg 49mg Brussels sprout
Potassium 389mg 173mg Brussels sprout
Sodium 25mg 5mg Pumpkin flowers
Zinc 0.42mg Brussels sprout
Copper 0.07mg Brussels sprout
Manganese 0.337mg Brussels sprout
Selenium 1.6µg 0.7µg Brussels sprout
Vitamin A 754IU 1947IU Pumpkin flowers
Vitamin A RAE 38µg 97µg Pumpkin flowers
Vitamin E 0.88mg Brussels sprout
Vitamin C 85mg 28mg Brussels sprout
Vitamin B1 0.139mg 0.042mg Brussels sprout
Vitamin B2 0.09mg 0.075mg Brussels sprout
Vitamin B3 0.745mg 0.69mg Brussels sprout
Vitamin B5 0.309mg Brussels sprout
Vitamin B6 0.219mg Brussels sprout
Folate 61µg 59µg Brussels sprout
Choline 19.1mg Brussels sprout
Vitamin K 177µg Brussels sprout
Tryptophan 0.037mg Brussels sprout
Threonine 0.12mg Brussels sprout
Isoleucine 0.132mg Brussels sprout
Leucine 0.152mg Brussels sprout
Lysine 0.154mg Brussels sprout
Methionine 0.032mg Brussels sprout
Phenylalanine 0.098mg Brussels sprout
Valine 0.155mg Brussels sprout
Histidine 0.076mg Brussels sprout
Saturated Fat 0.062g 0.036g Pumpkin flowers
Monounsaturated Fat 0.023g 0.009g Brussels sprout
Polyunsaturated fat 153g 0.004g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Pumpkin flowers
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
76%
Brussels sprout
23%
Pumpkin flowers
Minerals Daily Need Coverage Score
24%
Brussels sprout
10%
Pumpkin flowers

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 0)
Which food is cheaper?
Pumpkin flowers
Pumpkin flowers is cheaper (difference - $0.4)
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

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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.