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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 Calcium +180%
Contains more Iron +300%
Contains more Magnesium +35.3%
Contains more Phosphorus +81.6%
Contains more Potassium +48.5%
Contains more Zinc +44.8%
Contains more Copper +37.3%
Contains less Sodium -92%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +180%
Contains more Iron +300%
Contains more Magnesium +35.3%
Contains more Phosphorus +81.6%
Contains more Potassium +48.5%
Contains more Zinc +44.8%
Contains more Copper +37.3%
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 A +277%
Contains more Vitamin E +633.3%
Contains more Vitamin C +400%
Contains more Vitamin B1 +189.6%
Contains more Vitamin B3 +53%
Contains more Vitamin B5 +99.4%
Contains more Folate +110.3%
Contains more Vitamin K +5800%
Contains more Vitamin B2 +57.8%
Equal in Vitamin B6 - 0.218
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +277%
Contains more Vitamin E +633.3%
Contains more Vitamin C +400%
Contains more Vitamin B1 +189.6%
Contains more Vitamin B3 +53%
Contains more Vitamin B5 +99.4%
Contains more Folate +110.3%
Contains more Vitamin K +5800%
Contains more Vitamin B2 +57.8%
Equal in Vitamin B6 - 0.218

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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Summer squash Opinion
Net carbs 5.15g 2.25g Brussels sprout
Protein 3.38g 1.21g Brussels sprout
Fats 0.3g 0.18g Brussels sprout
Carbs 8.95g 3.35g Brussels sprout
Calories 43kcal 16kcal Brussels sprout
Starch g g
Fructose 0.93g 0.95g Summer squash
Sugar 2.2g 2.2g
Fiber 3.8g 1.1g Brussels sprout
Calcium 42mg 15mg Brussels sprout
Iron 1.4mg 0.35mg Brussels sprout
Magnesium 23mg 17mg Brussels sprout
Phosphorus 69mg 38mg Brussels sprout
Potassium 389mg 262mg Brussels sprout
Sodium 25mg 2mg Summer squash
Zinc 0.42mg 0.29mg Brussels sprout
Copper 0.07mg 0.051mg Brussels sprout
Vitamin A 754IU 200IU Brussels sprout
Vitamin E 0.88mg 0.12mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 17mg Brussels sprout
Vitamin B1 0.139mg 0.048mg Brussels sprout
Vitamin B2 0.09mg 0.142mg Summer squash
Vitamin B3 0.745mg 0.487mg Brussels sprout
Vitamin B5 0.309mg 0.155mg Brussels sprout
Vitamin B6 0.219mg 0.218mg Brussels sprout
Folate 61µg 29µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 177µg 3µg Brussels sprout
Tryptophan 0.037mg 0.011mg Brussels sprout
Threonine 0.12mg 0.028mg Brussels sprout
Isoleucine 0.132mg 0.042mg Brussels sprout
Leucine 0.152mg 0.069mg Brussels sprout
Lysine 0.154mg 0.065mg Brussels sprout
Methionine 0.032mg 0.017mg Brussels sprout
Phenylalanine 0.098mg 0.041mg Brussels sprout
Valine 0.155mg 0.053mg Brussels sprout
Histidine 0.076mg 0.025mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.044g Summer squash
Monounsaturated Fat 0.023g 0.016g Brussels sprout
Polyunsaturated fat 153g 0.089g Brussels sprout

Which food is preferable for your diet?

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

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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

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 Sugar?
?
The foods are relatively equal in Sugar (2.2 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.