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Brussels sprouts vs. Sweet potato — In-Depth Nutrition Comparison

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What are the main differences between Brussels sprouts and sweet potatoes?

  • Brussels sprouts are richer in vitamin K, vitamin C, folate, and iron, while sweet potatoes are higher in vitamin A, vitamin B5, copper, manganese, and vitamin B6.
  • Brussels sprouts' daily need coverage for vitamin K is 146% higher.
  • Sweet potatoes have 10 times less folate than Brussels sprouts. Brussels sprouts have 61µg of folate, while sweet potatoes have 6µg.

We used Brussels sprouts, raw and Sweet potato, cooked, baked in skin, flesh, without salt types in this comparison.

Infographic

Brussels sprouts vs Sweet potato 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more IronIron +102.9%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +27.8%
Contains less SodiumSodium -30.6%
Contains more SeleniumSelenium +700%
Contains more MagnesiumMagnesium +17.4%
Contains more PotassiumPotassium +22.1%
Contains more CopperCopper +130%
Contains more ManganeseManganese +47.5%
~equal in Calcium ~38mg

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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin CVitamin C +333.7%
Contains more Vitamin EVitamin E +23.9%
Contains more Vitamin B1Vitamin B1 +29.9%
Contains more Vitamin KVitamin K +7595.7%
Contains more FolateFolate +916.7%
Contains more CholineCholine +45.8%
Contains more Vitamin AVitamin A +2428.9%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin B3Vitamin B3 +99.6%
Contains more Vitamin B5Vitamin B5 +186.1%
Contains more Vitamin B6Vitamin B6 +30.6%
~equal in Vitamin D ~0µg
~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
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more ProteinProtein +68.2%
Contains more FatsFats +100%
Contains more WaterWater +13.5%
Contains more CarbsCarbs +131.4%
~equal in Other ~1.35g

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
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +1050%
Contains more Poly. FatPolyunsaturated fat +166204.3%
Contains less Sat. FatSaturated fat -16.1%

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
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
Contains more GlucoseGlucose +42.1%
Contains more FructoseFructose +86%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +395.7%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Sweet potato
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprouts Sweet potato DV% diff.
Polyunsaturated fat 153g 0.092g 1019%
Vitamin K 177µg 2.3µg 146%
Vitamin A 38µg 961µg 103%
Vitamin C 85mg 19.6mg 73%
Folate 61µg 6µg 14%
Vitamin B5 0.309mg 0.884mg 12%
Copper 0.07mg 0.161mg 10%
Iron 1.4mg 0.69mg 9%
Manganese 0.337mg 0.497mg 7%
Vitamin B6 0.219mg 0.286mg 5%
Vitamin B3 0.745mg 1.487mg 5%
Carbs 8.95g 20.71g 4%
Selenium 1.6µg 0.2µg 3%
Vitamin B1 0.139mg 0.107mg 3%
Starch 7.05g 3%
Protein 3.38g 2.01g 3%
Potassium 389mg 475mg 3%
Calories 43kcal 90kcal 2%
Phosphorus 69mg 54mg 2%
Fiber 3.8g 3.3g 2%
Vitamin E 0.88mg 0.71mg 1%
Choline 19.1mg 13.1mg 1%
Magnesium 23mg 27mg 1%
Fructose 0.93g 0.5g 1%
Vitamin B2 0.09mg 0.106mg 1%
Zinc 0.42mg 0.32mg 1%
Fats 0.3g 0.15g 0%
Net carbs 5.15g 17.41g N/A
Calcium 42mg 38mg 0%
Sugar 2.2g 6.48g N/A
Sodium 25mg 36mg 0%
Saturated fat 0.062g 0.052g 0%
Monounsaturated fat 0.023g 0.002g 0%
Tryptophan 0.037mg 0.04mg 0%
Threonine 0.12mg 0.107mg 0%
Isoleucine 0.132mg 0.07mg 0%
Leucine 0.152mg 0.118mg 0%
Lysine 0.154mg 0.084mg 0%
Methionine 0.032mg 0.037mg 0%
Phenylalanine 0.098mg 0.114mg 0%
Valine 0.155mg 0.11mg 0%
Histidine 0.076mg 0.039mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprouts Sweet potato
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
73%
Brussels sprouts
47%
Sweet potato
Minerals Daily Need Coverage Score
24%
Brussels sprouts
25%
Sweet potato

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.01g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 4.28g)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.