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

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A recap on the differences between Brussels sprouts and sweet potato

  • Brussels sprouts are higher in vitamin K, vitamin C, folate, iron, and vitamin B1, yet sweet potato is higher in vitamin A, vitamin B5, and copper.
  • Sweet potato covers your daily vitamin A needs 269% more than Brussels sprouts.
  • Brussels sprouts contain 98 times more vitamin K than sweet potato. While Brussels sprouts contain 177µg of vitamin K, sweet potato contains only 1.8µg.

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

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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +15.4%
Contains more IronIron +129.5%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +46.8%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +30.6%
Contains more SeleniumSelenium +166.7%
Contains more CopperCopper +115.7%
~equal in Magnesium ~25mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +3441.7%
Contains more Vitamin EVitamin E +238.5%
Contains more Vitamin B1Vitamin B1 +78.2%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin B3Vitamin B3 +33.8%
Contains more Vitamin KVitamin K +9733.3%
Contains more FolateFolate +454.5%
Contains more CholineCholine +55.3%
Contains more Vitamin AVitamin A +1765.8%
Contains more Vitamin B5Vitamin B5 +158.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.209mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Sweet potato DV% diff.
Polyunsaturated fat 153g 0.014g 1020%
Vitamin K 177µg 1.8µg 146%
Vitamin C 85mg 2.4mg 92%
Vitamin A 38µg 709µg 75%
Folate 61µg 11µg 13%
Vitamin B5 0.309mg 0.8mg 10%
Iron 1.4mg 0.61mg 10%
Copper 0.07mg 0.151mg 9%
Starch 12.65g 5%
Vitamin B1 0.139mg 0.078mg 5%
Carbs 8.95g 20.12g 4%
Vitamin E 0.88mg 0.26mg 4%
Protein 3.38g 1.57g 4%
Fiber 3.8g 3g 3%
Phosphorus 69mg 47mg 3%
Manganese 0.337mg 0.258mg 3%
Vitamin B2 0.09mg 0.061mg 2%
Selenium 1.6µg 0.6µg 2%
Calories 43kcal 86kcal 2%
Potassium 389mg 337mg 2%
Sodium 25mg 55mg 1%
Vitamin B3 0.745mg 0.557mg 1%
Calcium 42mg 30mg 1%
Vitamin B6 0.219mg 0.209mg 1%
Choline 19.1mg 12.3mg 1%
Zinc 0.42mg 0.3mg 1%
Fats 0.3g 0.05g 0%
Net carbs 5.15g 17.12g N/A
Magnesium 23mg 25mg 0%
Sugar 2.2g 4.18g N/A
Saturated fat 0.062g 0.018g 0%
Monounsaturated fat 0.023g 0.001g 0%
Tryptophan 0.037mg 0.031mg 0%
Threonine 0.12mg 0.083mg 0%
Isoleucine 0.132mg 0.055mg 0%
Leucine 0.152mg 0.092mg 0%
Lysine 0.154mg 0.066mg 0%
Methionine 0.032mg 0.029mg 0%
Phenylalanine 0.098mg 0.089mg 0%
Valine 0.155mg 0.086mg 0%
Histidine 0.076mg 0.031mg 0%
Fructose 0.93g 0.7g 0%

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +115.3%
Contains more FatsFats +500%
Contains more WaterWater +11.3%
Contains more OtherOther +39.8%
Contains more CarbsCarbs +124.8%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +2200%
Contains more Poly. FatPolyunsaturated fat +1092757.1%
Contains less Sat. FatSaturated fat -71%

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
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 FructoseFructose +32.9%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +447.8%
Contains more GlucoseGlucose +18.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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/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.