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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, vitamin A, fiber, folate, vitamin B1, manganese, and vitamin E than summer squash.
  • Daily need coverage for vitamin K for 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
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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 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% 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 57% 3.3% 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 +280%
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

All nutrients comparison - raw data values

Nutrient Brussels sprouts Summer squash DV% diff.
Polyunsaturated fat 153g 0.089g 1019%
Vitamin K 177µg 3µg 145%
Vitamin C 85mg 17mg 76%
Iron 1.4mg 0.35mg 13%
Fiber 3.8g 1.1g 11%
Vitamin B1 0.139mg 0.048mg 8%
Folate 61µg 29µg 8%
Manganese 0.337mg 0.175mg 7%
Vitamin E 0.88mg 0.12mg 5%
Potassium 389mg 262mg 4%
Vitamin B2 0.09mg 0.142mg 4%
Phosphorus 69mg 38mg 4%
Protein 3.38g 1.21g 4%
Calcium 42mg 15mg 3%
Vitamin B5 0.309mg 0.155mg 3%
Vitamin A 38µg 10µg 3%
Selenium 1.6µg 0.2µg 3%
Carbs 8.95g 3.35g 2%
Choline 19.1mg 6.7mg 2%
Copper 0.07mg 0.051mg 2%
Vitamin B3 0.745mg 0.487mg 2%
Calories 43kcal 16kcal 1%
Sodium 25mg 2mg 1%
Zinc 0.42mg 0.29mg 1%
Magnesium 23mg 17mg 1%
Fats 0.3g 0.18g 0%
Net carbs 5.15g 2.25g N/A
Sugar 2.2g 2.2g N/A
Vitamin B6 0.219mg 0.218mg 0%
Saturated fat 0.062g 0.044g 0%
Monounsaturated fat 0.023g 0.016g 0%
Tryptophan 0.037mg 0.011mg 0%
Threonine 0.12mg 0.028mg 0%
Isoleucine 0.132mg 0.042mg 0%
Leucine 0.152mg 0.069mg 0%
Lysine 0.154mg 0.065mg 0%
Methionine 0.032mg 0.017mg 0%
Phenylalanine 0.098mg 0.041mg 0%
Valine 0.155mg 0.053mg 0%
Histidine 0.076mg 0.025mg 0%
Fructose 0.93g 0.95g 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% 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

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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. 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.