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Brussels sprouts vs. White bread — In-Depth Nutrition Comparison

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What are the differences between Brussels sprouts and white bread?

  • Brussels sprouts are higher in vitamin K, vitamin C, and vitamin A; however, white bread is richer in selenium, vitamin B1, iron, vitamin B3, folate, and vitamin B2.
  • Brussels sprouts' daily need coverage for vitamin K is 147% more.
  • Brussels sprouts have less sodium.

We used Brussels sprouts, raw and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.

Infographic

Brussels sprouts vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +208.7%
Contains less SodiumSodium -94.9%
Contains more CalciumCalcium +242.9%
Contains more IronIron +157.9%
Contains more CopperCopper +44.3%
Contains more ZincZinc +76.2%
Contains more PhosphorusPhosphorus +42%
Contains more ManganeseManganese +59.1%
Contains more SeleniumSelenium +1275%
~equal in Magnesium ~23mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B6Vitamin B6 +151.7%
Contains more Vitamin KVitamin K +88400%
Contains more CholineCholine +30.8%
Contains more Vitamin B1Vitamin B1 +283.5%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +541.6%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more FolateFolate +82%
~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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +136.1%
Contains more ProteinProtein +161.8%
Contains more FatsFats +1010%
Contains more CarbsCarbs +452.2%
Contains more OtherOther +44.5%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Poly. FatPolyunsaturated fat +9450.6%
Contains more Mono. FatMonounsaturated fat +2504.3%

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
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +93.8%
Contains more FructoseFructose +161.3%
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 White bread
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 White bread DV% diff.
Polyunsaturated fat 153g 1.602g 1009%
Vitamin K 177µg 0.2µg 147%
Vitamin C 85mg 0mg 94%
Selenium 1.6µg 22µg 37%
Vitamin B1 0.139mg 0.533mg 33%
Iron 1.4mg 3.61mg 28%
Vitamin B3 0.745mg 4.78mg 25%
Sodium 25mg 490mg 20%
Starch 37.17g 15%
Folate 61µg 111µg 13%
Carbs 8.95g 49.42g 13%
Vitamin B2 0.09mg 0.243mg 12%
Protein 3.38g 8.85g 11%
Calories 43kcal 266kcal 11%
Vitamin B6 0.219mg 0.087mg 10%
Calcium 42mg 144mg 10%
Manganese 0.337mg 0.536mg 9%
Potassium 389mg 126mg 8%
Fats 0.3g 3.33g 5%
Vitamin B5 0.309mg 0.536mg 5%
Vitamin A 38µg 0µg 4%
Vitamin E 0.88mg 0.22mg 4%
Fiber 3.8g 2.7g 4%
Phosphorus 69mg 98mg 4%
Zinc 0.42mg 0.74mg 3%
Saturated fat 0.062g 0.698g 3%
Copper 0.07mg 0.101mg 3%
Fructose 0.93g 2.43g 2%
Choline 19.1mg 14.6mg 1%
Monounsaturated fat 0.023g 0.599g 1%
Net carbs 5.15g 46.72g N/A
Magnesium 23mg 23mg 0%
Sugar 2.2g 5.67g N/A
Trans fat 0g 0.027g N/A
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprouts White bread
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
33%
White bread
Minerals Daily Need Coverage Score
24%
Brussels sprouts
56%
White bread

Comparison summary

Which food is lower in glycemic index?
White bread
White bread is lower in glycemic index (difference - 73)
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.4)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 3.47g)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 465mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 0.636g)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.