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Brussels sprout vs Sweet potato - In-Depth Nutrition Comparison

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A recap on differences between Brussels sprout and Sweet potato

  • Brussels sprout is higher in Vitamin K, Vitamin C, Folate, Iron, and Vitamin B1, yet Sweet potato is higher in Vitamin A RAE, Vitamin B5, and Copper.
  • Brussels sprout covers your daily Vitamin K needs 146% more than Sweet potato.
  • Brussels sprout contains 35 times more Vitamin C than Sweet potato. While Brussels sprout contains 85mg of Vitamin C, Sweet potato contains only 2.4mg.

Food varieties used in this article are Brussels sprouts, raw and Sweet potato, raw, unprepared.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Brussels sprout
Brussels sprout
6
:
2
Sweet potato
Sweet potato
Contains more Calcium +40%
Contains more Iron +129.5%
Contains more Phosphorus +46.8%
Contains more Potassium +15.4%
Contains less Sodium -54.5%
Contains more Zinc +40%
Contains more Copper +115.7%
Equal in Magnesium - 25
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Calcium +40%
Contains more Iron +129.5%
Contains more Phosphorus +46.8%
Contains more Potassium +15.4%
Contains less Sodium -54.5%
Contains more Zinc +40%
Contains more Copper +115.7%
Equal in Magnesium - 25

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
Brussels sprout
Brussels sprout
8
:
2
Sweet potato
Sweet potato
Contains more Vitamin E +238.5%
Contains more Vitamin C +3441.7%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B3 +33.8%
Contains more Folate +454.5%
Contains more Vitamin K +9733.3%
Contains more Vitamin A +1781.6%
Contains more Vitamin B5 +158.9%
Equal in Vitamin B6 - 0.209
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +238.5%
Contains more Vitamin C +3441.7%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B3 +33.8%
Contains more Folate +454.5%
Contains more Vitamin K +9733.3%
Contains more Vitamin A +1781.6%
Contains more Vitamin B5 +158.9%
Equal in Vitamin B6 - 0.209

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Sweet potato
Sweet potato
Contains more Protein +115.3%
Contains more Fats +500%
Contains more Water +11.3%
Contains more Other +39.8%
Contains more Carbs +124.8%
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +115.3%
Contains more Fats +500%
Contains more Water +11.3%
Contains more Other +39.8%
Contains more Carbs +124.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +2200%
Contains more Polyunsaturated fat +1092757.1%
Contains less Saturated Fat -71%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +2200%
Contains more Polyunsaturated fat +1092757.1%
Contains less Saturated Fat -71%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
1
:
3
Sweet potato
Sweet potato
Contains more Fructose +32.9%
Contains more Starch +∞%
Contains more Sucrose +447.8%
Contains more Glucose +18.5%
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
Sweet potato
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +32.9%
Contains more Starch +∞%
Contains more Sucrose +447.8%
Contains more Glucose +18.5%

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 Sweet potato
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Sweet potato Opinion
Net carbs 5.15g 17.12g Sweet potato
Protein 3.38g 1.57g Brussels sprout
Fats 0.3g 0.05g Brussels sprout
Carbs 8.95g 20.12g Sweet potato
Calories 43kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.93g 0.7g Brussels sprout
Sugar 2.2g 4.18g Brussels sprout
Fiber 3.8g 3g Brussels sprout
Calcium 42mg 30mg Brussels sprout
Iron 1.4mg 0.61mg Brussels sprout
Magnesium 23mg 25mg Sweet potato
Phosphorus 69mg 47mg Brussels sprout
Potassium 389mg 337mg Brussels sprout
Sodium 25mg 55mg Brussels sprout
Zinc 0.42mg 0.3mg Brussels sprout
Copper 0.07mg 0.151mg Sweet potato
Vitamin A 754IU 14187IU Sweet potato
Vitamin A RAE 38µg 709µg Sweet potato
Vitamin E 0.88mg 0.26mg Brussels sprout
Vitamin C 85mg 2.4mg Brussels sprout
Vitamin B1 0.139mg 0.078mg Brussels sprout
Vitamin B2 0.09mg 0.061mg Brussels sprout
Vitamin B3 0.745mg 0.557mg Brussels sprout
Vitamin B5 0.309mg 0.8mg Sweet potato
Vitamin B6 0.219mg 0.209mg Brussels sprout
Folate 61µg 11µg Brussels sprout
Vitamin K 177µg 1.8µg Brussels sprout
Tryptophan 0.037mg 0.031mg Brussels sprout
Threonine 0.12mg 0.083mg Brussels sprout
Isoleucine 0.132mg 0.055mg Brussels sprout
Leucine 0.152mg 0.092mg Brussels sprout
Lysine 0.154mg 0.066mg Brussels sprout
Methionine 0.032mg 0.029mg Brussels sprout
Phenylalanine 0.098mg 0.089mg Brussels sprout
Valine 0.155mg 0.086mg Brussels sprout
Histidine 0.076mg 0.031mg Brussels sprout
Saturated Fat 0.062g 0.018g Sweet potato
Monounsaturated Fat 0.023g 0.001g Brussels sprout
Polyunsaturated fat 153g 0.014g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
81%
Brussels sprout
85%
Sweet potato
Minerals Daily Need Coverage Score
23%
Brussels sprout
21%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.044g)
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 - 1.98g)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 30mg)
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
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.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.