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Brussels sprout vs Summer squash - In-Depth Nutrition Comparison

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How are Brussels sprout and Summer squash different?

  • Brussels sprout has more Vitamin K, Vitamin C, Iron, Fiber, Folate, Vitamin B1, Manganese, and Vitamin E than Summer squash.
  • Daily need coverage for Vitamin K from Brussels sprout is 145% higher.
  • Brussels sprout contains 7 times more Vitamin E than Summer squash. While Brussels sprout contains 0.88mg of Vitamin E , Summer squash contains only 0.12mg.

Brussels sprouts, raw and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Brussels sprout vs Summer squash 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +300%
Contains more Calcium +180%
Contains more Potassium +48.5%
Contains more Magnesium +35.3%
Contains more Copper +37.3%
Contains more Zinc +44.8%
Contains more Phosphorus +81.6%
Contains less Sodium -92%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Contains more Iron +300%
Contains more Calcium +180%
Contains more Potassium +48.5%
Contains more Magnesium +35.3%
Contains more Copper +37.3%
Contains more Zinc +44.8%
Contains more Phosphorus +81.6%
Contains less Sodium -92%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +400%
Contains more Vitamin A +277%
Contains more Vitamin E +633.3%
Contains more Vitamin B1 +189.6%
Contains more Vitamin B3 +53%
Contains more Vitamin B5 +99.4%
Contains more Vitamin K +5800%
Contains more Folate +110.3%
Contains more Vitamin B2 +57.8%
Equal in Vitamin B6 - 0.218
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Contains more Vitamin C +400%
Contains more Vitamin A +277%
Contains more Vitamin E +633.3%
Contains more Vitamin B1 +189.6%
Contains more Vitamin B3 +53%
Contains more Vitamin B5 +99.4%
Contains more Vitamin K +5800%
Contains more Folate +110.3%
Contains more Vitamin B2 +57.8%
Equal in Vitamin B6 - 0.218

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
81
Brussels sprout
18
Summer squash
Mineral Summary Score
23
Brussels sprout
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Brussels sprout
7%
Summer squash
Carbohydrates
9%
Brussels sprout
3%
Summer squash
Fats
1%
Brussels sprout
1%
Summer squash

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brussels sprout Summer squash
Lower in Sodium 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 Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Summer squash
Summer squash 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (2.2 g)

All nutrients comparison - raw data values

Nutrient Brussels sprout Summer squash Opinion
Calories 43 16 Brussels sprout
Protein 3.38 1.21 Brussels sprout
Fats 0.3 0.18 Brussels sprout
Vitamin C 85 17 Brussels sprout
Carbs 8.95 3.35 Brussels sprout
Cholesterol 0 0
Vitamin D 0 0
Iron 1.4 0.35 Brussels sprout
Calcium 42 15 Brussels sprout
Potassium 389 262 Brussels sprout
Magnesium 23 17 Brussels sprout
Sugar 2.2 2.2
Fiber 3.8 1.1 Brussels sprout
Copper 0.07 0.051 Brussels sprout
Zinc 0.42 0.29 Brussels sprout
Starch
Phosphorus 69 38 Brussels sprout
Sodium 25 2 Summer squash
Vitamin A 754 200 Brussels sprout
Vitamin E 0.88 0.12 Brussels sprout
Vitamin D 0 0
Vitamin B1 0.139 0.048 Brussels sprout
Vitamin B2 0.09 0.142 Summer squash
Vitamin B3 0.745 0.487 Brussels sprout
Vitamin B5 0.309 0.155 Brussels sprout
Vitamin B6 0.219 0.218 Brussels sprout
Vitamin B12 0 0
Vitamin K 177 3 Brussels sprout
Folate 61 29 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.062 0.044 Summer squash
Monounsaturated Fat 0.023 0.016 Brussels sprout
Polyunsaturated fat 153 0.089 Brussels sprout
Tryptophan 0.037 0.011 Brussels sprout
Threonine 0.12 0.028 Brussels sprout
Isoleucine 0.132 0.042 Brussels sprout
Leucine 0.152 0.069 Brussels sprout
Lysine 0.154 0.065 Brussels sprout
Methionine 0.032 0.017 Brussels sprout
Phenylalanine 0.098 0.041 Brussels sprout
Valine 0.155 0.053 Brussels sprout
Histidine 0.076 0.025 Brussels sprout
Fructose 0.93 0.95 Summer squash

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.