Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Brussels sprouts
  5. Compare
  6. Brussels sprouts vs. Pumpkin

Brussels sprouts vs. Pumpkin — In-Depth Nutrition Comparison

Compare

Significant differences between Brussels sprouts and pumpkin

  • Brussels sprouts have more vitamin K, vitamin C, fiber, vitamin B6, folate, manganese, iron, and vitamin B1; however, pumpkin is richer in vitamin A and copper.
  • Pumpkin covers your daily vitamin A needs 155% more than Brussels sprouts.
  • Pumpkin has 161 times less vitamin K than Brussels sprouts. Brussels sprouts have 177µg of vitamin K, while pumpkin has 1.1µg.

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

Infographic

Brussels sprouts vs Pumpkin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +14.4%
Contains more IronIron +75%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +56.8%
Contains more ManganeseManganese +169.6%
Contains more SeleniumSelenium +433.3%
Contains more CopperCopper +81.4%
Contains less SodiumSodium -96%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12%
Contains more Vitamin CVitamin C +844.4%
Contains more Vitamin B1Vitamin B1 +178%
Contains more Vitamin B3Vitamin B3 +24.2%
Contains more Vitamin B6Vitamin B6 +259%
Contains more Vitamin KVitamin K +15990.9%
Contains more FolateFolate +281.3%
Contains more Vitamin AVitamin A +1021.1%
Contains more Vitamin EVitamin E +20.5%
Contains more Vitamin B2Vitamin B2 +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.298mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Pumpkin DV% diff.
Polyunsaturated fat 153g 0.005g 1020%
Vitamin K 177µg 1.1µg 147%
Vitamin C 85mg 9mg 84%
Vitamin A 38µg 426µg 43%
Fiber 3.8g 0.5g 13%
Vitamin B6 0.219mg 0.061mg 12%
Folate 61µg 16µg 11%
Manganese 0.337mg 0.125mg 9%
Iron 1.4mg 0.8mg 8%
Vitamin B1 0.139mg 0.05mg 7%
Copper 0.07mg 0.127mg 6%
Protein 3.38g 1g 5%
Phosphorus 69mg 44mg 4%
Magnesium 23mg 12mg 3%
Calcium 42mg 21mg 2%
Selenium 1.6µg 0.3µg 2%
Vitamin B2 0.09mg 0.11mg 2%
Choline 19.1mg 8.2mg 2%
Calories 43kcal 26kcal 1%
Carbs 8.95g 6.5g 1%
Potassium 389mg 340mg 1%
Zinc 0.42mg 0.32mg 1%
Sodium 25mg 1mg 1%
Vitamin E 0.88mg 1.06mg 1%
Vitamin B3 0.745mg 0.6mg 1%
Fructose 0.93g 1%
Fats 0.3g 0.1g 0%
Net carbs 5.15g 6g N/A
Sugar 2.2g 2.76g N/A
Vitamin B5 0.309mg 0.298mg 0%
Saturated fat 0.062g 0.052g 0%
Monounsaturated fat 0.023g 0.013g 0%
Tryptophan 0.037mg 0.012mg 0%
Threonine 0.12mg 0.029mg 0%
Isoleucine 0.132mg 0.031mg 0%
Leucine 0.152mg 0.046mg 0%
Lysine 0.154mg 0.054mg 0%
Methionine 0.032mg 0.011mg 0%
Phenylalanine 0.098mg 0.032mg 0%
Valine 0.155mg 0.035mg 0%
Histidine 0.076mg 0.016mg 0%

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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +238%
Contains more FatsFats +200%
Contains more CarbsCarbs +37.7%
Contains more OtherOther +71.3%
~equal in Water ~91.6g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +76.9%
Contains more Poly. FatPolyunsaturated fat +3059900%
Contains less Sat. FatSaturated fat -16.1%

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 sprouts - 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.