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Brussels sprouts vs. Salsify — In-Depth Nutrition Comparison

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What are the main differences between Brussels sprouts and salsify?

  • Brussels sprouts are richer in vitamin K, vitamin C, vitamin A, folate, iron, vitamin B1, and manganese, while salsify is higher in vitamin B2.
  • Brussels sprouts' daily need coverage for vitamin K is 147% higher.

We used Brussels sprouts, raw and Salsify, cooked, boiled, drained, without salt types in this comparison.

Infographic

Brussels sprouts vs Salsify infographic
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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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +154.5%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +23.2%
Contains more ManganeseManganese +60.5%
Contains more SeleniumSelenium +166.7%
Contains more CalciumCalcium +11.9%
Contains less SodiumSodium -36%
~equal in Copper ~0.07mg

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% 13% 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 15% 0% 3.8% 0% 14% 40% 7.4% 17% 50% 0% 0.75% 11% 14%
Contains more Vitamin CVitamin C +1747.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +363.2%
Contains more Vitamin B1Vitamin B1 +148.2%
Contains more Vitamin B3Vitamin B3 +90.1%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin KVitamin K +58900%
Contains more FolateFolate +306.7%
Contains more Vitamin B2Vitamin B2 +92.2%
Contains more CholineCholine +35.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.218mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Salsify DV% diff.
Polyunsaturated fat 153g 0.074g 1020%
Vitamin K 177µg 0.3µg 147%
Vitamin C 85mg 4.6mg 89%
Folate 61µg 15µg 12%
Iron 1.4mg 0.55mg 11%
Vitamin B1 0.139mg 0.056mg 7%
Manganese 0.337mg 0.21mg 6%
Vitamin B2 0.09mg 0.173mg 6%
Vitamin E 0.88mg 0.19mg 5%
Vitamin A 38µg 0µg 4%
Potassium 389mg 283mg 3%
Fiber 3.8g 3.1g 3%
Carbs 8.95g 15.36g 2%
Selenium 1.6µg 0.6µg 2%
Vitamin B3 0.745mg 0.392mg 2%
Phosphorus 69mg 56mg 2%
Choline 19.1mg 25.9mg 1%
Vitamin B5 0.309mg 0.276mg 1%
Protein 3.38g 2.73g 1%
Calories 43kcal 68kcal 1%
Fructose 0.93g 1%
Calcium 42mg 47mg 1%
Zinc 0.42mg 0.3mg 1%
Magnesium 23mg 18mg 1%
Fats 0.3g 0.17g 0%
Net carbs 5.15g 12.26g N/A
Sugar 2.2g 2.9g N/A
Copper 0.07mg 0.07mg 0%
Sodium 25mg 16mg 0%
Vitamin B6 0.219mg 0.218mg 0%
Saturated fat 0.062g 0.041g 0%
Monounsaturated fat 0.023g 0.003g 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 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
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more ProteinProtein +23.8%
Contains more FatsFats +76.5%
Contains more OtherOther +85.1%
Contains more CarbsCarbs +71.6%
~equal in Water ~81g

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
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +666.7%
Contains more Poly. FatPolyunsaturated fat +206656.8%
Contains less Sat. FatSaturated fat -33.9%

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.