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Brussels sprouts vs. Tomato paste — In-Depth Nutrition Comparison

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The main differences between Brussels sprouts and tomato paste

  • Brussels sprouts are richer in vitamin K, vitamin C, and folate, yet tomato paste is richer in copper, vitamin E, iron, potassium, vitamin A, vitamin B3, and selenium.
  • Daily need coverage for vitamin K for Brussels sprouts is 138% higher.
  • Brussels sprouts contain 5 times more folate than tomato paste. Brussels sprouts contain 61µg of folate, while tomato paste contains 12µg.

Food types used in this article are Brussels sprouts, raw and Tomato products, canned, paste, without salt added.

Infographic

Brussels sprouts vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more CalciumCalcium +16.7%
Contains less SodiumSodium -57.6%
Contains more ManganeseManganese +11.6%
Contains more MagnesiumMagnesium +82.6%
Contains more PotassiumPotassium +160.7%
Contains more IronIron +112.9%
Contains more CopperCopper +421.4%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +20.3%
Contains more SeleniumSelenium +231.3%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin CVitamin C +288.1%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin B5Vitamin B5 +117.6%
Contains more Vitamin KVitamin K +1452.6%
Contains more FolateFolate +408.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +388.6%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B3Vitamin B3 +312.9%
Contains more CholineCholine +101.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.216mg
~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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more WaterWater +17%
Contains more ProteinProtein +27.8%
Contains more FatsFats +56.7%
Contains more CarbsCarbs +111.3%
Contains more OtherOther +104.4%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains less Sat. FatSaturated fat -38%
Contains more Poly. FatPolyunsaturated fat +95525%
Contains more Mono. FatMonounsaturated fat +191.3%

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
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
Contains more SucroseSucrose +53.3%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +609.9%
Contains more FructoseFructose +529%
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 Tomato paste
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprouts Tomato paste DV% diff.
Polyunsaturated fat 153g 0.16g 1019%
Vitamin K 177µg 11.4µg 138%
Vitamin C 85mg 21.9mg 70%
Copper 0.07mg 0.365mg 33%
Vitamin E 0.88mg 4.3mg 23%
Iron 1.4mg 2.98mg 20%
Potassium 389mg 1014mg 18%
Vitamin B3 0.745mg 3.076mg 15%
Folate 61µg 12µg 12%
Vitamin B1 0.139mg 0.06mg 7%
Selenium 1.6µg 5.3µg 7%
Fructose 0.93g 5.85g 6%
Vitamin B2 0.09mg 0.153mg 5%
Magnesium 23mg 42mg 5%
Choline 19.1mg 38.5mg 4%
Vitamin A 38µg 76µg 4%
Carbs 8.95g 18.91g 3%
Vitamin B5 0.309mg 0.142mg 3%
Calories 43kcal 82kcal 2%
Phosphorus 69mg 83mg 2%
Zinc 0.42mg 0.63mg 2%
Manganese 0.337mg 0.302mg 2%
Protein 3.38g 4.32g 2%
Fiber 3.8g 4.1g 1%
Calcium 42mg 36mg 1%
Sodium 25mg 59mg 1%
Fats 0.3g 0.47g 0%
Net carbs 5.15g 14.81g N/A
Sugar 2.2g 12.18g N/A
Starch 0.22g 0%
Vitamin B6 0.219mg 0.216mg 0%
Saturated fat 0.062g 0.1g 0%
Monounsaturated fat 0.023g 0.067g 0%
Tryptophan 0.037mg 0.031mg 0%
Threonine 0.12mg 0.133mg 0%
Isoleucine 0.132mg 0.089mg 0%
Leucine 0.152mg 0.124mg 0%
Lysine 0.154mg 0.134mg 0%
Methionine 0.032mg 0.027mg 0%
Phenylalanine 0.098mg 0.13mg 0%
Valine 0.155mg 0.088mg 0%
Histidine 0.076mg 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprouts Tomato paste
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
31%
Tomato paste
Minerals Daily Need Coverage Score
24%
Brussels sprouts
49%
Tomato paste

Comparison summary

Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 45)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $0.4)
Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 9.98g)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 0.038g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.