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  6. Brussels sprout vs. Pumpkin

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 RAE, 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
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
8
:
2
Pumpkin
Pumpkin
Contains more Calcium +100%
Contains more Iron +75%
Contains more Magnesium +91.7%
Contains more Phosphorus +56.8%
Contains more Potassium +14.4%
Contains more Zinc +31.3%
Contains more Manganese +169.6%
Contains more Selenium +433.3%
Contains less Sodium -96%
Contains more Copper +81.4%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +100%
Contains more Iron +75%
Contains more Magnesium +91.7%
Contains more Phosphorus +56.8%
Contains more Potassium +14.4%
Contains more Zinc +31.3%
Contains more Manganese +169.6%
Contains more Selenium +433.3%
Contains less Sodium -96%
Contains more Copper +81.4%

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
Pumpkin
Pumpkin
Contains more Vitamin C +844.4%
Contains more Vitamin B1 +178%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B6 +259%
Contains more Folate +281.3%
Contains more Vitamin K +15990.9%
Contains more Vitamin A +1029%
Contains more Vitamin E +20.5%
Contains more Vitamin B2 +22.2%
Equal in Vitamin B5 - 0.298
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +844.4%
Contains more Vitamin B1 +178%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B6 +259%
Contains more Folate +281.3%
Contains more Vitamin K +15990.9%
Contains more Vitamin A +1029%
Contains more Vitamin E +20.5%
Contains more Vitamin B2 +22.2%
Equal in Vitamin B5 - 0.298

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Pumpkin
Pumpkin
Contains more Protein +238%
Contains more Fats +200%
Contains more Carbs +37.7%
Contains more Other +71.3%
Equal in Water - 91.6
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +238%
Contains more Fats +200%
Contains more Carbs +37.7%
Contains more Other +71.3%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +76.9%
Contains more Polyunsaturated fat +3059900%
Contains less Saturated Fat -16.1%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +76.9%
Contains more Polyunsaturated fat +3059900%
Contains less Saturated Fat -16.1%

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
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

All nutrients comparison - raw data values

Nutrient Brussels sprout Pumpkin Opinion
Net carbs 5.15g 6g Pumpkin
Protein 3.38g 1g Brussels sprout
Fats 0.3g 0.1g Brussels sprout
Carbs 8.95g 6.5g Brussels sprout
Calories 43kcal 26kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 2.76g Brussels sprout
Fiber 3.8g 0.5g Brussels sprout
Calcium 42mg 21mg Brussels sprout
Iron 1.4mg 0.8mg Brussels sprout
Magnesium 23mg 12mg Brussels sprout
Phosphorus 69mg 44mg Brussels sprout
Potassium 389mg 340mg Brussels sprout
Sodium 25mg 1mg Pumpkin
Zinc 0.42mg 0.32mg Brussels sprout
Copper 0.07mg 0.127mg Pumpkin
Manganese 0.337mg 0.125mg Brussels sprout
Selenium 1.6µg 0.3µg Brussels sprout
Vitamin A 754IU 8513IU Pumpkin
Vitamin A RAE 38µg 426µg Pumpkin
Vitamin E 0.88mg 1.06mg Pumpkin
Vitamin C 85mg 9mg Brussels sprout
Vitamin B1 0.139mg 0.05mg Brussels sprout
Vitamin B2 0.09mg 0.11mg Pumpkin
Vitamin B3 0.745mg 0.6mg Brussels sprout
Vitamin B5 0.309mg 0.298mg Brussels sprout
Vitamin B6 0.219mg 0.061mg Brussels sprout
Folate 61µg 16µg Brussels sprout
Vitamin K 177µg 1.1µg Brussels sprout
Tryptophan 0.037mg 0.012mg Brussels sprout
Threonine 0.12mg 0.029mg Brussels sprout
Isoleucine 0.132mg 0.031mg Brussels sprout
Leucine 0.152mg 0.046mg Brussels sprout
Lysine 0.154mg 0.054mg Brussels sprout
Methionine 0.032mg 0.011mg Brussels sprout
Phenylalanine 0.098mg 0.032mg Brussels sprout
Valine 0.155mg 0.035mg Brussels sprout
Histidine 0.076mg 0.016mg Brussels sprout
Saturated Fat 0.062g 0.052g Pumpkin
Monounsaturated Fat 0.023g 0.013g Brussels sprout
Polyunsaturated fat 153g 0.005g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
55%
Pumpkin
Minerals Daily Need Coverage Score
24%
Brussels sprout
16%
Pumpkin

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 - 52)
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)

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 - 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.