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  6. Brussels sprout vs. Summer squash

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
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.
Brussels sprout
Brussels sprout
9
:
1
Summer squash
Summer squash
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 more Manganese +92.6%
Contains more Selenium +700%
Contains less Sodium -92%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
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 more Manganese +92.6%
Contains more Selenium +700%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brussels sprout
Brussels sprout
9
:
1
Summer squash
Summer squash
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
Brussels sprout
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%
Summer squash
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Summer squash
Summer squash
Contains more Protein +179.3%
Contains more Fats +66.7%
Contains more Carbs +167.2%
Contains more Other +121%
Equal in Water - 94.64
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +179.3%
Contains more Fats +66.7%
Contains more Carbs +167.2%
Contains more Other +121%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +43.8%
Contains more Polyunsaturated fat +171810.1%
Contains less Saturated Fat -29%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +43.8%
Contains more Polyunsaturated fat +171810.1%
Contains less Saturated Fat -29%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Summer squash
Summer squash
Contains more Sucrose +1433.3%
Equal in Glucose - 0.75
Equal in Fructose - 0.95
Brussels sprout
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
Summer squash
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 Sucrose +1433.3%
Equal in Glucose - 0.75
Equal in Fructose - 0.95

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.337mg 0.175mg Brussels sprout
Selenium 1.6µg 0.2µg Brussels sprout
Vitamin A 754IU 200IU Brussels sprout
Vitamin A RAE 38µg 10µg Brussels sprout
Vitamin E 0.88mg 0.12mg Brussels sprout
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 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
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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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
81%
Brussels sprout
18%
Summer squash
Minerals Daily Need Coverage Score
24%
Brussels sprout
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 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

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 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.