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  6. Brussels sprout vs. Waffle

Brussels sprout vs. Waffle — In-Depth Nutrition Comparison

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A recap on differences between Brussels sprout and Waffle

  • Brussels sprout is higher in Vitamin C, and Vitamin B6, yet Waffle is higher in Selenium, Calcium, Vitamin B2, Phosphorus, and Iron.
  • Brussels sprout covers your daily Vitamin C needs 94% more than Waffle.
  • Brussels sprout contains 4 times more Vitamin B6 than Waffle. While Brussels sprout contains 0.219mg of Vitamin B6, Waffle contains only 0.056mg.
  • The amount of Sodium in Brussels sprout is lower.

Food varieties used in this article are Brussels sprouts, raw and Waffles, plain, prepared from recipe.

Infographic

Brussels sprout vs Waffle 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.
Brussels sprout
Brussels sprout
5
:
5
Waffle
Waffle
Contains more Magnesium +21.1%
Contains more Potassium +144.7%
Contains less Sodium -95.1%
Contains more Copper +12.9%
Contains more Manganese +27.2%
Contains more Calcium +507.1%
Contains more Iron +65%
Contains more Phosphorus +175.4%
Contains more Zinc +61.9%
Contains more Selenium +2787.5%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Magnesium +21.1%
Contains more Potassium +144.7%
Contains less Sodium -95.1%
Contains more Copper +12.9%
Contains more Manganese +27.2%
Contains more Calcium +507.1%
Contains more Iron +65%
Contains more Phosphorus +175.4%
Contains more Zinc +61.9%
Contains more Selenium +2787.5%

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.
Brussels sprout
Brussels sprout
7
:
5
Waffle
Waffle
Contains more Vitamin A +230.7%
Contains more Vitamin C +21150%
Contains more Vitamin B6 +291.1%
Contains more Folate +32.6%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +285.6%
Contains more Vitamin B3 +178.3%
Contains more Vitamin B5 +57%
Contains more Vitamin B12 +∞%
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%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Contains more Vitamin A +230.7%
Contains more Vitamin C +21150%
Contains more Vitamin B6 +291.1%
Contains more Folate +32.6%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +285.6%
Contains more Vitamin B3 +178.3%
Contains more Vitamin B5 +57%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
1
:
4
Waffle
Waffle
Contains more Water +104.8%
Contains more Protein +133.7%
Contains more Fats +4600%
Contains more Carbs +267.6%
Contains more Other +126.3%
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more Water +104.8%
Contains more Protein +133.7%
Contains more Fats +4600%
Contains more Carbs +267.6%
Contains more Other +126.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Waffle
Waffle
Contains less Saturated Fat -97.8%
Contains more Polyunsaturated fat +2155%
Contains more Monounsaturated Fat +15208.7%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -97.8%
Contains more Polyunsaturated fat +2155%
Contains more Monounsaturated Fat +15208.7%

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 Waffle
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Waffle Opinion
Net carbs 5.15g 32.9g Waffle
Protein 3.38g 7.9g Waffle
Fats 0.3g 14.1g Waffle
Carbs 8.95g 32.9g Waffle
Calories 43kcal 291kcal Waffle
Fructose 0.93g Brussels sprout
Sugar 2.2g Waffle
Fiber 3.8g Brussels sprout
Calcium 42mg 255mg Waffle
Iron 1.4mg 2.31mg Waffle
Magnesium 23mg 19mg Brussels sprout
Phosphorus 69mg 190mg Waffle
Potassium 389mg 159mg Brussels sprout
Sodium 25mg 511mg Brussels sprout
Zinc 0.42mg 0.68mg Waffle
Copper 0.07mg 0.062mg Brussels sprout
Manganese 0.337mg 0.265mg Brussels sprout
Selenium 1.6µg 46.2µg Waffle
Vitamin A 754IU 228IU Brussels sprout
Vitamin A RAE 38µg 65µg Waffle
Vitamin E 0.88mg Brussels sprout
Vitamin C 85mg 0.4mg Brussels sprout
Vitamin B1 0.139mg 0.263mg Waffle
Vitamin B2 0.09mg 0.347mg Waffle
Vitamin B3 0.745mg 2.073mg Waffle
Vitamin B5 0.309mg 0.485mg Waffle
Vitamin B6 0.219mg 0.056mg Brussels sprout
Folate 61µg 46µg Brussels sprout
Vitamin B12 0µg 0.25µg Waffle
Vitamin K 177µg Brussels sprout
Tryptophan 0.037mg 0.099mg Waffle
Threonine 0.12mg 0.289mg Waffle
Isoleucine 0.132mg 0.362mg Waffle
Leucine 0.152mg 0.63mg Waffle
Lysine 0.154mg 0.384mg Waffle
Methionine 0.032mg 0.179mg Waffle
Phenylalanine 0.098mg 0.395mg Waffle
Valine 0.155mg 0.409mg Waffle
Histidine 0.076mg 0.187mg Waffle
Cholesterol 0mg 69mg Brussels sprout
Saturated Fat 0.062g 2.866g Brussels sprout
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 0.023g 3.521g Waffle
Polyunsaturated fat 153g 6.785g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Waffle
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
81%
Brussels sprout
26%
Waffle
Minerals Daily Need Coverage Score
24%
Brussels sprout
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Waffle
Waffle is lower in glycemic index (difference - 76)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.4)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 486mg)
Which food is lower in Cholesterol?
Brussels sprout
Brussels sprout is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 2.804g)
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.