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  6. Brussels sprouts vs. Summer squash

Brussels sprouts vs. Summer squash — In-Depth Nutrition Comparison

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How are Brussels sprouts and Summer squash different?

  • Brussels sprouts have 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 sprouts is 145% higher.
  • Brussels sprouts contain 7 times more Vitamin E than Summer squash. While Brussels sprouts contain 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 sprouts vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +48.5%
Contains more IronIron +300%
Contains more CopperCopper +37.3%
Contains more ZincZinc +44.8%
Contains more PhosphorusPhosphorus +81.6%
Contains more ManganeseManganese +92.6%
Contains more SeleniumSelenium +700%
Contains less SodiumSodium -92%

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 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +277%
Contains more Vitamin EVitamin E +633.3%
Contains more Vitamin B1Vitamin B1 +189.6%
Contains more Vitamin B3Vitamin B3 +53%
Contains more Vitamin B5Vitamin B5 +99.4%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +110.3%
Contains more CholineCholine +185.1%
Contains more Vitamin B2Vitamin B2 +57.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.218mg
~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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +179.3%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +167.2%
Contains more OtherOther +121%
~equal in Water ~94.64g

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
30% 11% 60%
Saturated Fat: Sat. Fat 0.044 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated Fat +43.8%
Contains more Poly. FatPolyunsaturated fat +171810.1%
Contains less Sat. FatSaturated Fat -29%

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
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1433.3%
~equal in Starch ~0g
~equal in Glucose ~0.75g
~equal in Fructose ~0.95g
~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 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

All nutrients comparison - raw data values

Nutrient Brussels sprouts Summer squash Opinion
Calories 43kcal 16kcal Brussels sprouts
Protein 3.38g 1.21g Brussels sprouts
Fats 0.3g 0.18g Brussels sprouts
Vitamin C 85mg 17mg Brussels sprouts
Net carbs 5.15g 2.25g Brussels sprouts
Carbs 8.95g 3.35g Brussels sprouts
Magnesium 23mg 17mg Brussels sprouts
Calcium 42mg 15mg Brussels sprouts
Potassium 389mg 262mg Brussels sprouts
Iron 1.4mg 0.35mg Brussels sprouts
Sugar 2.2g 2.2g
Fiber 3.8g 1.1g Brussels sprouts
Copper 0.07mg 0.051mg Brussels sprouts
Zinc 0.42mg 0.29mg Brussels sprouts
Phosphorus 69mg 38mg Brussels sprouts
Sodium 25mg 2mg Summer squash
Vitamin A 754IU 200IU Brussels sprouts
Vitamin A 38µg 10µg Brussels sprouts
Vitamin E 0.88mg 0.12mg Brussels sprouts
Manganese 0.337mg 0.175mg Brussels sprouts
Selenium 1.6µg 0.2µg Brussels sprouts
Vitamin B1 0.139mg 0.048mg Brussels sprouts
Vitamin B2 0.09mg 0.142mg Summer squash
Vitamin B3 0.745mg 0.487mg Brussels sprouts
Vitamin B5 0.309mg 0.155mg Brussels sprouts
Vitamin B6 0.219mg 0.218mg Brussels sprouts
Vitamin K 177µg 3µg Brussels sprouts
Folate 61µg 29µg Brussels sprouts
Choline 19.1mg 6.7mg Brussels sprouts
Saturated Fat 0.062g 0.044g Summer squash
Monounsaturated Fat 0.023g 0.016g Brussels sprouts
Polyunsaturated fat 153g 0.089g Brussels sprouts
Tryptophan 0.037mg 0.011mg Brussels sprouts
Threonine 0.12mg 0.028mg Brussels sprouts
Isoleucine 0.132mg 0.042mg Brussels sprouts
Leucine 0.152mg 0.069mg Brussels sprouts
Lysine 0.154mg 0.065mg Brussels sprouts
Methionine 0.032mg 0.017mg Brussels sprouts
Phenylalanine 0.098mg 0.041mg Brussels sprouts
Valine 0.155mg 0.053mg Brussels sprouts
Histidine 0.076mg 0.025mg Brussels sprouts
Fructose 0.93g 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprouts Summer squash
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
17%
Summer squash
Minerals Daily Need Coverage Score
24%
Brussels sprouts
12%
Summer squash

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 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 Sugar?
?
The foods are relatively equal in Sugar (2.2 g)

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. 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.