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Brussels sprout vs. Red potato — In-Depth Nutrition Comparison

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What are the main differences between Brussels sprout and Red potato?

  • Brussels sprout is richer in Vitamin K, Vitamin C, Iron, Folate, Fiber, Manganese, Vitamin B1, and Vitamin E , while Red potato is higher in Copper, and Vitamin B3.
  • Brussels sprout's daily need coverage for Vitamin K is 145% higher.
  • Red potato has 11 times less Vitamin E than Brussels sprout. Brussels sprout has 0.88mg of Vitamin E , while Red potato has 0.08mg.

We used Brussels sprouts, raw and Potatoes, red, flesh and skin, baked types in this comparison.

Infographic

Brussels sprout vs Red potato 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 Calcium +366.7%
Contains more Iron +100%
Contains more Manganese +94.8%
Contains more Magnesium +21.7%
Contains more Potassium +40.1%
Contains less Sodium -52%
Contains more Copper +148.6%
Equal in Phosphorus - 72
Equal in Zinc - 0.4
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 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +366.7%
Contains more Iron +100%
Contains more Manganese +94.8%
Contains more Magnesium +21.7%
Contains more Potassium +40.1%
Contains less Sodium -52%
Contains more Copper +148.6%
Equal in Phosphorus - 72
Equal in Zinc - 0.4

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.
:
Contains more Vitamin A +7440%
Contains more Vitamin E +1000%
Contains more Vitamin C +574.6%
Contains more Vitamin B1 +93.1%
Contains more Vitamin B2 +80%
Contains more Folate +125.9%
Contains more Vitamin K +6221.4%
Contains more Vitamin B3 +114.1%
Contains more Vitamin B5 +10.4%
Equal in Vitamin B6 - 0.212
Equal in Choline - 18.9
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 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 11% 7%
Contains more Vitamin A +7440%
Contains more Vitamin E +1000%
Contains more Vitamin C +574.6%
Contains more Vitamin B1 +93.1%
Contains more Vitamin B2 +80%
Contains more Folate +125.9%
Contains more Vitamin K +6221.4%
Contains more Vitamin B3 +114.1%
Contains more Vitamin B5 +10.4%
Equal in Vitamin B6 - 0.212
Equal in Choline - 18.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +47%
Contains more Fats +100%
Contains more Water +12.2%
Contains more Carbs +118.9%
Equal in Other - 1.29
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Protein +47%
Contains more Fats +100%
Contains more Water +12.2%
Contains more Carbs +118.9%
Equal in Other - 1.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1050%
Contains more Polyunsaturated fat +355714%
Contains less Saturated Fat -58.1%
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +1050%
Contains more Polyunsaturated fat +355714%
Contains less Saturated Fat -58.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +47.3%
Contains more Fructose +111.4%
Contains more Starch +∞%
Equal in Sucrose - 0.45
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
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +47.3%
Contains more Fructose +111.4%
Contains more Starch +∞%
Equal in Sucrose - 0.45

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 potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Red potato Opinion
Net carbs 5.15g 17.79g Red potato
Protein 3.38g 2.3g Brussels sprout
Fats 0.3g 0.15g Brussels sprout
Carbs 8.95g 19.59g Red potato
Calories 43kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.93g 0.44g Brussels sprout
Sugar 2.2g 1.43g Red potato
Fiber 3.8g 1.8g Brussels sprout
Calcium 42mg 9mg Brussels sprout
Iron 1.4mg 0.7mg Brussels sprout
Magnesium 23mg 28mg Red potato
Phosphorus 69mg 72mg Red potato
Potassium 389mg 545mg Red potato
Sodium 25mg 12mg Red potato
Zinc 0.42mg 0.4mg Brussels sprout
Copper 0.07mg 0.174mg Red potato
Manganese 0.337mg 0.173mg Brussels sprout
Selenium 1.6µg Brussels sprout
Vitamin A 754IU 10IU Brussels sprout
Vitamin A RAE 38µg 1µg Brussels sprout
Vitamin E 0.88mg 0.08mg Brussels sprout
Vitamin C 85mg 12.6mg Brussels sprout
Vitamin B1 0.139mg 0.072mg Brussels sprout
Vitamin B2 0.09mg 0.05mg Brussels sprout
Vitamin B3 0.745mg 1.595mg Red potato
Vitamin B5 0.309mg 0.341mg Red potato
Vitamin B6 0.219mg 0.212mg Brussels sprout
Folate 61µg 27µg Brussels sprout
Choline 19.1mg 18.9mg Brussels sprout
Vitamin K 177µg 2.8µg Brussels sprout
Tryptophan 0.037mg 0.023mg Brussels sprout
Threonine 0.12mg 0.075mg Brussels sprout
Isoleucine 0.132mg 0.074mg Brussels sprout
Leucine 0.152mg 0.109mg Brussels sprout
Lysine 0.154mg 0.12mg Brussels sprout
Methionine 0.032mg 0.035mg Red potato
Phenylalanine 0.098mg 0.091mg Brussels sprout
Valine 0.155mg 0.115mg Brussels sprout
Histidine 0.076mg 0.039mg Brussels sprout
Saturated Fat 0.062g 0.026g Red potato
Monounsaturated Fat 0.023g 0.002g Brussels sprout
Polyunsaturated fat 153g 0.043g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Red potato
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
16%
Red potato
Minerals Daily Need Coverage Score
24%
Brussels sprout
22%
Red potato

Comparison summary

Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Red potato
Red potato is lower in glycemic index (difference - 89)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.4)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.