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

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What are the main differences between Brussels sprout and Sweet potato?

  • Brussels sprout is richer in Vitamin K, Vitamin C, Folate, and Iron, while Sweet potato is higher in Vitamin A RAE, Vitamin B5, Copper, Manganese, and Vitamin B6.
  • Brussels sprout's daily need coverage for Vitamin K is 146% higher.
  • Sweet potato has 10 times less Folate than Brussels sprout. Brussels sprout has 61µg of Folate, while Sweet potato has 6µg.

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

Infographic

Brussels sprout 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.
Contains more Calcium +10.5%
Contains more Iron +102.9%
Contains more Phosphorus +27.8%
Contains less Sodium -30.6%
Contains more Zinc +31.3%
Contains more Selenium +700%
Contains more Magnesium +17.4%
Contains more Potassium +22.1%
Contains more Copper +130%
Contains more Manganese +47.5%
Equal in Calcium - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +10.5%
Contains more Iron +102.9%
Contains more Phosphorus +27.8%
Contains less Sodium -30.6%
Contains more Zinc +31.3%
Contains more Selenium +700%
Contains more Magnesium +17.4%
Contains more Potassium +22.1%
Contains more Copper +130%
Contains more Manganese +47.5%
Equal in Calcium - 38

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.
:
Contains more Vitamin E +23.9%
Contains more Vitamin C +333.7%
Contains more Vitamin B1 +29.9%
Contains more Folate +916.7%
Contains more Vitamin K +7595.7%
Contains more Vitamin A +2448.8%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +186.1%
Contains more Vitamin B6 +30.6%
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 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin E +23.9%
Contains more Vitamin C +333.7%
Contains more Vitamin B1 +29.9%
Contains more Folate +916.7%
Contains more Vitamin K +7595.7%
Contains more Vitamin A +2448.8%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +186.1%
Contains more Vitamin B6 +30.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +68.2%
Contains more Fats +100%
Contains more Water +13.5%
Contains more Carbs +131.4%
Equal in Other - 1.35
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 Protein +68.2%
Contains more Fats +100%
Contains more Water +13.5%
Contains more Carbs +131.4%
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1050%
Contains more Polyunsaturated fat +166204.3%
Contains less Saturated Fat -16.1%
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +1050%
Contains more Polyunsaturated fat +166204.3%
Contains less Saturated Fat -16.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +42.1%
Contains more Fructose +86%
Contains more Starch +∞%
Contains more Sucrose +395.7%
Contains more Maltose +∞%
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 Glucose +42.1%
Contains more Fructose +86%
Contains more Starch +∞%
Contains more Sucrose +395.7%
Contains more Maltose +∞%

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 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 sprout Sweet potato Opinion
Net carbs 5.15g 17.41g Sweet potato
Protein 3.38g 2.01g Brussels sprout
Fats 0.3g 0.15g Brussels sprout
Carbs 8.95g 20.71g Sweet potato
Calories 43kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.93g 0.5g Brussels sprout
Sugar 2.2g 6.48g Brussels sprout
Fiber 3.8g 3.3g Brussels sprout
Calcium 42mg 38mg Brussels sprout
Iron 1.4mg 0.69mg Brussels sprout
Magnesium 23mg 27mg Sweet potato
Phosphorus 69mg 54mg Brussels sprout
Potassium 389mg 475mg Sweet potato
Sodium 25mg 36mg Brussels sprout
Zinc 0.42mg 0.32mg Brussels sprout
Copper 0.07mg 0.161mg Sweet potato
Manganese 0.337mg 0.497mg Sweet potato
Selenium 1.6µg 0.2µg Brussels sprout
Vitamin A 754IU 19218IU Sweet potato
Vitamin A RAE 38µg 961µg Sweet potato
Vitamin E 0.88mg 0.71mg Brussels sprout
Vitamin C 85mg 19.6mg Brussels sprout
Vitamin B1 0.139mg 0.107mg Brussels sprout
Vitamin B2 0.09mg 0.106mg Sweet potato
Vitamin B3 0.745mg 1.487mg Sweet potato
Vitamin B5 0.309mg 0.884mg Sweet potato
Vitamin B6 0.219mg 0.286mg Sweet potato
Folate 61µg 6µg Brussels sprout
Vitamin K 177µg 2.3µg Brussels sprout
Tryptophan 0.037mg 0.04mg Sweet potato
Threonine 0.12mg 0.107mg Brussels sprout
Isoleucine 0.132mg 0.07mg Brussels sprout
Leucine 0.152mg 0.118mg Brussels sprout
Lysine 0.154mg 0.084mg Brussels sprout
Methionine 0.032mg 0.037mg Sweet potato
Phenylalanine 0.098mg 0.114mg Sweet potato
Valine 0.155mg 0.11mg Brussels sprout
Histidine 0.076mg 0.039mg Brussels sprout
Saturated Fat 0.062g 0.052g Sweet potato
Monounsaturated Fat 0.023g 0.002g Brussels sprout
Polyunsaturated fat 153g 0.092g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
120%
Sweet potato
Minerals Daily Need Coverage Score
24%
Brussels sprout
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 sprout
Brussels sprout is lower in Sugar (difference - 4.28g)
Which food contains less Sodium?
Brussels sprout
Brussels sprout 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 sprout - 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.