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Brussels sprouts vs. Walnut oil — In-Depth Nutrition Comparison

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What are the main differences between Brussels sprouts and walnut oil?

  • Brussels sprouts have more vitamin K, vitamin C, iron, vitamin B6, folate, fiber, vitamin A, vitamin B1, and potassium than walnut oil.
  • Brussels sprouts' daily need coverage for vitamin K is 135% higher.
  • Brussels sprouts are lower in saturated fat.

We used Brussels sprouts, raw and Oil, walnut types in this comparison.

Infographic

Brussels sprouts vs Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +1080%
Contains more FolateFolate +∞%
Contains more CholineCholine +4675%
~equal in Vitamin D ~0µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +33233.3%

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +141.7%
Contains more Mono. FatMonounsaturated fat +99030.4%

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 Walnut oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brussels sprouts Walnut oil DV% diff.
Polyunsaturated fat 153g 63.3g 598%
Fats 0.3g 100g 153%
Vitamin K 177µg 15µg 135%
Vitamin C 85mg 0mg 94%
Monounsaturated fat 0.023g 22.8g 57%
Calories 43kcal 884kcal 42%
Saturated fat 0.062g 9.1g 41%
Iron 1.4mg 0mg 18%
Vitamin B6 0.219mg 0mg 17%
Manganese 0.337mg 15%
Folate 61µg 0µg 15%
Fiber 3.8g 0g 15%
Vitamin B1 0.139mg 0mg 12%
Potassium 389mg 0mg 11%
Phosphorus 69mg 0mg 10%
Copper 0.07mg 0mg 8%
Protein 3.38g 0g 7%
Vitamin B2 0.09mg 0mg 7%
Vitamin B5 0.309mg 0mg 6%
Magnesium 23mg 0mg 5%
Vitamin B3 0.745mg 0mg 5%
Zinc 0.42mg 0mg 4%
Vitamin A 38µg 0µg 4%
Calcium 42mg 0mg 4%
Carbs 8.95g 0g 3%
Choline 19.1mg 0.4mg 3%
Selenium 1.6µg 0µg 3%
Vitamin E 0.88mg 0.4mg 3%
Sodium 25mg 0mg 1%
Fructose 0.93g 1%
Net carbs 5.15g 0g N/A
Sugar 2.2g 0g N/A
Tryptophan 0.037mg 0mg 0%
Threonine 0.12mg 0mg 0%
Isoleucine 0.132mg 0mg 0%
Leucine 0.152mg 0mg 0%
Lysine 0.154mg 0mg 0%
Methionine 0.032mg 0mg 0%
Phenylalanine 0.098mg 0mg 0%
Valine 0.155mg 0mg 0%
Histidine 0.076mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprouts Walnut oil
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
4%
Walnut oil
Minerals Daily Need Coverage Score
24%
Brussels sprouts
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 9.038g)
Which food is richer in minerals?
Brussels sprouts
Brussels sprouts is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.