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Brussels sprouts vs. Pretzel — In-Depth Nutrition Comparison

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A recap on differences between Brussels sprouts and pretzel

  • Brussels sprouts are higher in vitamin K, vitamin C, and vitamin A, yet pretzel is higher in iron, manganese, vitamin B3, folate, vitamin B1, and vitamin B2.
  • Brussels sprouts cover your daily vitamin K needs 145% more than pretzel.
  • The amount of sodium in Brussels sprouts is lower.

Food varieties used in this article are Brussels sprouts, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Brussels sprouts vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more CalciumCalcium +55.6%
Contains more PotassiumPotassium +74.4%
Contains less SodiumSodium -98%
Contains more MagnesiumMagnesium +26.1%
Contains more IronIron +227.1%
Contains more CopperCopper +122.9%
Contains more ZincZinc +147.6%
Contains more PhosphorusPhosphorus +85.5%
Contains more ManganeseManganese +201.2%
Contains more SeleniumSelenium +175%

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin CVitamin C +3947.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.2%
Contains more Vitamin B6Vitamin B6 +195.9%
Contains more Vitamin KVitamin K +6221.4%
Contains more Vitamin B1Vitamin B1 +205%
Contains more Vitamin B2Vitamin B2 +268.9%
Contains more Vitamin B3Vitamin B3 +607.4%
Contains more FolateFolate +172.1%
Contains more CholineCholine +54.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg
~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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more WaterWater +2647.6%
Contains more ProteinProtein +197%
Contains more FatsFats +876.7%
Contains more CarbsCarbs +798.2%
Contains more OtherOther +156.2%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -84.1%
Contains more Poly. FatPolyunsaturated fat +11751.3%
Contains more Mono. FatMonounsaturated fat +3060.9%

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
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +17.4%
Contains more FructoseFructose +200%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Pretzel
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprouts Pretzel DV% diff.
Polyunsaturated fat 153g 1.291g 1011%
Vitamin K 177µg 2.8µg 145%
Vitamin C 85mg 2.1mg 92%
Sodium 25mg 1240mg 53%
Iron 1.4mg 4.58mg 40%
Starch 72.58g 30%
Manganese 0.337mg 1.015mg 29%
Vitamin B3 0.745mg 5.27mg 28%
Folate 61µg 166µg 26%
Carbs 8.95g 80.39g 24%
Vitamin B1 0.139mg 0.424mg 24%
Vitamin B2 0.09mg 0.332mg 19%
Calories 43kcal 384kcal 17%
Protein 3.38g 10.04g 13%
Vitamin B6 0.219mg 0.074mg 11%
Copper 0.07mg 0.156mg 10%
Phosphorus 69mg 128mg 8%
Zinc 0.42mg 1.04mg 6%
Selenium 1.6µg 4.4µg 5%
Potassium 389mg 223mg 5%
Fats 0.3g 2.93g 4%
Vitamin A 38µg 0µg 4%
Vitamin E 0.88mg 0.47mg 3%
Monounsaturated fat 0.023g 0.727g 2%
Choline 19.1mg 29.5mg 2%
Calcium 42mg 27mg 2%
Fiber 3.8g 3.4g 2%
Fructose 0.93g 0.31g 1%
Saturated fat 0.062g 0.391g 1%
Magnesium 23mg 29mg 1%
Net carbs 5.15g 76.99g N/A
Sugar 2.2g 2.21g N/A
Vitamin B5 0.309mg 0.322mg 0%
Trans fat 0g 0.004g N/A
Tryptophan 0.037mg 0.097mg 0%
Threonine 0.12mg 0.25mg 0%
Isoleucine 0.132mg 0.407mg 0%
Leucine 0.152mg 0.757mg 0%
Lysine 0.154mg 0.257mg 0%
Methionine 0.032mg 0.177mg 0%
Phenylalanine 0.098mg 0.52mg 0%
Valine 0.155mg 0.48mg 0%
Histidine 0.076mg 0.22mg 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprouts Pretzel
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
73%
Brussels sprouts
37%
Pretzel
Minerals Daily Need Coverage Score
24%
Brussels sprouts
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in glycemic index?
Pretzel
Pretzel is lower in glycemic index (difference - 83)
Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 0.0099999999999998g)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 1215mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 0.329g)
Which food is cheaper?
Brussels sprouts
Brussels sprouts is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.