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Brussels sprouts vs. Veggie burger — In-Depth Nutrition Comparison

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A recap on differences between Brussels sprouts and veggie burgers

  • Brussels sprouts are higher in vitamin K and vitamin C, yet veggie burgers are higher in vitamin B1, vitamin B12, selenium, manganese, phosphorus, vitamin B3, and folate.
  • Veggie burgers cover your daily vitamin B1 needs 209% more than Brussels sprouts.
  • Brussels sprouts contain 42 times more vitamin K than veggie burgers. While Brussels sprouts contain 177µg of vitamin K, veggie burgers contain only 4.2µg.
  • The amount of sodium in Brussels sprouts is lower.

Food varieties used in this article are Brussels sprouts, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Brussels sprouts vs Veggie burger infographic
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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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more PotassiumPotassium +16.8%
Contains less SodiumSodium -95.6%
Contains more MagnesiumMagnesium +143.5%
Contains more CalciumCalcium +223.8%
Contains more IronIron +72.1%
Contains more CopperCopper +185.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +198.6%
Contains more ManganeseManganese +182.2%
Contains more SeleniumSelenium +1312.5%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +1788.9%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin EVitamin E +282.6%
Contains more Vitamin KVitamin K +4114.3%
Contains more Vitamin B1Vitamin B1 +1807.2%
Contains more Vitamin B2Vitamin B2 +171.1%
Contains more Vitamin B3Vitamin B3 +403.8%
Contains more Vitamin B6Vitamin B6 +38.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +103.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.289mg
~equal in Choline ~19.4mg

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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +40.5%
Contains more ProteinProtein +364.5%
Contains more FatsFats +2000%
Contains more CarbsCarbs +59.4%
Contains more OtherOther +83.9%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Poly. FatPolyunsaturated fat +7463%
Contains more Mono. FatMonounsaturated fat +7630.4%

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
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +211.5%
Contains more FructoseFructose +615.4%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +34.8%
Contains more LactoseLactose +∞%
~equal in Maltose ~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 Veggie burger
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprouts Veggie burger DV% diff.
Polyunsaturated fat 153g 2.023g 1007%
Vitamin B1 0.139mg 2.651mg 209%
Vitamin K 177µg 4.2µg 144%
Vitamin C 85mg 4.5mg 89%
Vitamin B12 0µg 2.01µg 84%
Selenium 1.6µg 22.6µg 38%
Manganese 0.337mg 0.951mg 27%
Protein 3.38g 15.7g 25%
Sodium 25mg 569mg 24%
Phosphorus 69mg 206mg 20%
Vitamin B3 0.745mg 3.753mg 19%
Folate 61µg 124µg 16%
Copper 0.07mg 0.2mg 14%
Iron 1.4mg 2.41mg 13%
Vitamin B2 0.09mg 0.244mg 12%
Fats 0.3g 6.3g 9%
Calcium 42mg 136mg 9%
Magnesium 23mg 56mg 8%
Zinc 0.42mg 1.26mg 8%
Calories 43kcal 177kcal 7%
Vitamin B6 0.219mg 0.303mg 6%
Saturated fat 0.062g 1.44g 6%
Vitamin E 0.88mg 0.23mg 4%
Vitamin A 38µg 1µg 4%
Monounsaturated fat 0.023g 1.778g 4%
Fiber 3.8g 4.9g 4%
Potassium 389mg 333mg 2%
Cholesterol 0mg 5mg 2%
Carbs 8.95g 14.27g 2%
Starch 5.78g 2%
Fructose 0.93g 0.13g 1%
Net carbs 5.15g 9.37g N/A
Sugar 2.2g 1.07g N/A
Vitamin B5 0.309mg 0.289mg 0%
Choline 19.1mg 19.4mg 0%
Tryptophan 0.037mg 0.162mg 0%
Threonine 0.12mg 0.605mg 0%
Isoleucine 0.132mg 0.78mg 0%
Leucine 0.152mg 1.399mg 0%
Lysine 0.154mg 1.004mg 0%
Methionine 0.032mg 0.291mg 0%
Phenylalanine 0.098mg 0.885mg 0%
Valine 0.155mg 0.89mg 0%
Histidine 0.076mg 0.465mg 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprouts Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
24%
Brussels sprouts
71%
Veggie burger

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 1.13g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 59)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.4)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Cholesterol?
Brussels sprouts
Brussels sprouts is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 544mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 1.378g)
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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.