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  6. Brussels sprouts vs. Red leaf lettuce

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

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A recap on differences between Brussels sprouts and Red leaf lettuce

  • Brussels sprouts are 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.
  • Brussels sprouts covers your daily Vitamin C needs 90% more than Red leaf lettuce.
  • Brussels sprouts contain 4 times more Fiber than Red leaf lettuce. While Brussels sprouts contain 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 sprouts 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.
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% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +108%
Contains more IronIron +16.7%
Contains more CopperCopper +150%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +146.4%
Contains more ManganeseManganese +66%
~equal in Sodium ~25mg
~equal in Selenium ~1.5µg

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 Choline Choline 283% 45% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
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 Choline Choline 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +2197.3%
Contains more Vitamin EVitamin E +486.7%
Contains more Vitamin B1Vitamin B1 +117.2%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B3Vitamin B3 +132.1%
Contains more Vitamin B5Vitamin B5 +114.6%
Contains more Vitamin B6Vitamin B6 +119%
Contains more Vitamin KVitamin K +26.2%
Contains more FolateFolate +69.4%
Contains more CholineCholine +61.9%
Contains more Vitamin AVitamin A +893.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +154.1%
Contains more FatsFats +36.4%
Contains more CarbsCarbs +296%
Contains more OtherOther +149.1%
Contains more WaterWater +11.2%

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
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated Fat +360%
Contains more Poly. FatPolyunsaturated fat +212400%
Contains less Sat. FatSaturated Fat -72.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +305%
Contains more FructoseFructose +232.1%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprouts 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 Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Brussels sprouts Red leaf lettuce Opinion
Calories 43kcal 16kcal Brussels sprouts
Protein 3.38g 1.33g Brussels sprouts
Fats 0.3g 0.22g Brussels sprouts
Vitamin C 85mg 3.7mg Brussels sprouts
Net carbs 5.15g 1.36g Brussels sprouts
Carbs 8.95g 2.26g Brussels sprouts
Magnesium 23mg 12mg Brussels sprouts
Calcium 42mg 33mg Brussels sprouts
Potassium 389mg 187mg Brussels sprouts
Iron 1.4mg 1.2mg Brussels sprouts
Sugar 2.2g 0.48g Red leaf lettuce
Fiber 3.8g 0.9g Brussels sprouts
Copper 0.07mg 0.028mg Brussels sprouts
Zinc 0.42mg 0.2mg Brussels sprouts
Phosphorus 69mg 28mg Brussels sprouts
Sodium 25mg 25mg
Vitamin A 754IU 7492IU Red leaf lettuce
Vitamin A 38µg 375µg Red leaf lettuce
Vitamin E 0.88mg 0.15mg Brussels sprouts
Manganese 0.337mg 0.203mg Brussels sprouts
Selenium 1.6µg 1.5µg Brussels sprouts
Vitamin B1 0.139mg 0.064mg Brussels sprouts
Vitamin B2 0.09mg 0.077mg Brussels sprouts
Vitamin B3 0.745mg 0.321mg Brussels sprouts
Vitamin B5 0.309mg 0.144mg Brussels sprouts
Vitamin B6 0.219mg 0.1mg Brussels sprouts
Vitamin K 177µg 140.3µg Brussels sprouts
Folate 61µg 36µg Brussels sprouts
Choline 19.1mg 11.8mg Brussels sprouts
Saturated Fat 0.062g 0.017g Red leaf lettuce
Monounsaturated Fat 0.023g 0.005g Brussels sprouts
Polyunsaturated fat 153g 0.072g Brussels sprouts
Tryptophan 0.037mg 0.022mg Brussels sprouts
Threonine 0.12mg 0.048mg Brussels sprouts
Isoleucine 0.132mg 0.038mg Brussels sprouts
Leucine 0.152mg 0.07mg Brussels sprouts
Lysine 0.154mg 0.045mg Brussels sprouts
Methionine 0.032mg 0.016mg Brussels sprouts
Phenylalanine 0.098mg 0.067mg Brussels sprouts
Valine 0.155mg 0.048mg Brussels sprouts
Histidine 0.076mg 0.019mg Brussels sprouts
Fructose 0.93g 0.28g Brussels sprouts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprouts Red leaf lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 sprouts
71%
Red leaf lettuce
Minerals Daily Need Coverage Score
24%
Brussels sprouts
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 sprouts
Brussels sprouts is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (25 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 sprouts - 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.