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  6. Brussels sprout vs. Red leaf lettuce

Brussels sprout vs. Red leaf lettuce — In-Depth Nutrition Comparison

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A recap on differences between Brussels sprout and Red leaf lettuce

  • Brussels sprout is higher in Vitamin C, Vitamin K, Fiber, Vitamin B6, Folate, Vitamin B1, Potassium, Phosphorus, and Manganese, yet Red leaf lettuce is higher in Vitamin A RAE.
  • Brussels sprout covers your daily Vitamin C needs 90% more than Red leaf lettuce.
  • Brussels sprout contains 4 times more Fiber than Red leaf lettuce. While Brussels sprout contains 3.8g of Fiber, Red leaf lettuce contains only 0.9g.

Food varieties used in this article are Brussels sprouts, raw and Lettuce, red leaf, raw.

Infographic

Brussels sprout vs Red leaf lettuce 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
9
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +27.3%
Contains more Iron +16.7%
Contains more Magnesium +91.7%
Contains more Phosphorus +146.4%
Contains more Potassium +108%
Contains more Zinc +110%
Contains more Copper +150%
Contains more Manganese +66%
Equal in Sodium - 25
Equal in Selenium - 1.5
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +27.3%
Contains more Iron +16.7%
Contains more Magnesium +91.7%
Contains more Phosphorus +146.4%
Contains more Potassium +108%
Contains more Zinc +110%
Contains more Copper +150%
Contains more Manganese +66%
Equal in Sodium - 25
Equal in Selenium - 1.5

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
9
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +486.7%
Contains more Vitamin C +2197.3%
Contains more Vitamin B1 +117.2%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B5 +114.6%
Contains more Vitamin B6 +119%
Contains more Folate +69.4%
Contains more Vitamin K +26.2%
Contains more Vitamin A +893.6%
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +486.7%
Contains more Vitamin C +2197.3%
Contains more Vitamin B1 +117.2%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B5 +114.6%
Contains more Vitamin B6 +119%
Contains more Folate +69.4%
Contains more Vitamin K +26.2%
Contains more Vitamin A +893.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +154.1%
Contains more Fats +36.4%
Contains more Carbs +296%
Contains more Other +149.1%
Contains more Water +11.2%
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +154.1%
Contains more Fats +36.4%
Contains more Carbs +296%
Contains more Other +149.1%
Contains more Water +11.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +360%
Contains more Polyunsaturated fat +212400%
Contains less Saturated Fat -72.6%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +360%
Contains more Polyunsaturated fat +212400%
Contains less Saturated Fat -72.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
3
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Sucrose +∞%
Contains more Glucose +305%
Contains more Fructose +232.1%
Brussels sprout
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +305%
Contains more Fructose +232.1%

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 Red leaf lettuce
Lower in Sugar 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Red leaf lettuce Opinion
Net carbs 5.15g 1.36g Brussels sprout
Protein 3.38g 1.33g Brussels sprout
Fats 0.3g 0.22g Brussels sprout
Carbs 8.95g 2.26g Brussels sprout
Calories 43kcal 16kcal Brussels sprout
Fructose 0.93g 0.28g Brussels sprout
Sugar 2.2g 0.48g Red leaf lettuce
Fiber 3.8g 0.9g Brussels sprout
Calcium 42mg 33mg Brussels sprout
Iron 1.4mg 1.2mg Brussels sprout
Magnesium 23mg 12mg Brussels sprout
Phosphorus 69mg 28mg Brussels sprout
Potassium 389mg 187mg Brussels sprout
Sodium 25mg 25mg
Zinc 0.42mg 0.2mg Brussels sprout
Copper 0.07mg 0.028mg Brussels sprout
Manganese 0.337mg 0.203mg Brussels sprout
Selenium 1.6µg 1.5µg Brussels sprout
Vitamin A 754IU 7492IU Red leaf lettuce
Vitamin A RAE 38µg 375µg Red leaf lettuce
Vitamin E 0.88mg 0.15mg Brussels sprout
Vitamin C 85mg 3.7mg Brussels sprout
Vitamin B1 0.139mg 0.064mg Brussels sprout
Vitamin B2 0.09mg 0.077mg Brussels sprout
Vitamin B3 0.745mg 0.321mg Brussels sprout
Vitamin B5 0.309mg 0.144mg Brussels sprout
Vitamin B6 0.219mg 0.1mg Brussels sprout
Folate 61µg 36µg Brussels sprout
Vitamin K 177µg 140.3µg Brussels sprout
Tryptophan 0.037mg 0.022mg Brussels sprout
Threonine 0.12mg 0.048mg Brussels sprout
Isoleucine 0.132mg 0.038mg Brussels sprout
Leucine 0.152mg 0.07mg Brussels sprout
Lysine 0.154mg 0.045mg Brussels sprout
Methionine 0.032mg 0.016mg Brussels sprout
Phenylalanine 0.098mg 0.067mg Brussels sprout
Valine 0.155mg 0.048mg Brussels sprout
Histidine 0.076mg 0.019mg Brussels sprout
Saturated Fat 0.062g 0.017g Red leaf lettuce
Monounsaturated Fat 0.023g 0.005g Brussels sprout
Polyunsaturated fat 153g 0.072g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Red leaf lettuce
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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
24%
Brussels sprout
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 0)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce 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 Sodium?
?
The foods are relatively equal in Sodium (25 mg)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.