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  6. Brussels sprout vs. Winter squash

Brussels sprout vs. Winter squash — In-Depth Nutrition Comparison

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Important differences between Brussels sprout and Winter squash

  • Brussels sprout has more Vitamin K, Vitamin C, Iron, Folate, Vitamin B1, Phosphorus, Manganese, and Vitamin E , however, Winter squash has more Vitamin A RAE.
  • Brussels sprout's daily need coverage for Vitamin K is 144% more.
  • Brussels sprout has 9 times more Vitamin C than Winter squash. Brussels sprout has 85mg of Vitamin C, while Winter squash has 9.6mg.

The food varieties used in the comparison are Brussels sprouts, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Brussels sprout vs Winter squash 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
8
:
2
Winter squash
Winter squash
Contains more Calcium +90.9%
Contains more Iron +218.2%
Contains more Magnesium +76.9%
Contains more Phosphorus +263.2%
Contains more Potassium +61.4%
Contains more Zinc +90.9%
Contains more Manganese +80.2%
Contains more Selenium +300%
Contains less Sodium -96%
Contains more Copper +17.1%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +90.9%
Contains more Iron +218.2%
Contains more Magnesium +76.9%
Contains more Phosphorus +263.2%
Contains more Potassium +61.4%
Contains more Zinc +90.9%
Contains more Manganese +80.2%
Contains more Selenium +300%
Contains less Sodium -96%
Contains more Copper +17.1%

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
9
:
1
Winter squash
Winter squash
Contains more Vitamin E +633.3%
Contains more Vitamin C +785.4%
Contains more Vitamin B1 +768.8%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +36%
Contains more Folate +205%
Contains more Vitamin K +3922.7%
Contains more Vitamin A +592.7%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +633.3%
Contains more Vitamin C +785.4%
Contains more Vitamin B1 +768.8%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +36%
Contains more Folate +205%
Contains more Vitamin K +3922.7%
Contains more Vitamin A +592.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
3
:
2
Winter squash
Winter squash
Contains more Protein +279.8%
Contains more Other +95.7%
Contains more Fats +16.7%
Equal in Carbs - 8.85
Equal in Water - 89.21
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +279.8%
Contains more Other +95.7%
Contains more Fats +16.7%
Equal in Carbs - 8.85
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Winter squash
Winter squash
Contains less Saturated Fat -13.9%
Contains more Polyunsaturated fat +103981.6%
Contains more Monounsaturated Fat +13%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -13.9%
Contains more Polyunsaturated fat +103981.6%
Contains more Monounsaturated Fat +13%

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 Winter squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar 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 sprout Winter squash Opinion
Net carbs 5.15g 6.05g Winter squash
Protein 3.38g 0.89g Brussels sprout
Fats 0.3g 0.35g Winter squash
Carbs 8.95g 8.85g Brussels sprout
Calories 43kcal 37kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 3.3g Brussels sprout
Fiber 3.8g 2.8g Brussels sprout
Calcium 42mg 22mg Brussels sprout
Iron 1.4mg 0.44mg Brussels sprout
Magnesium 23mg 13mg Brussels sprout
Phosphorus 69mg 19mg Brussels sprout
Potassium 389mg 241mg Brussels sprout
Sodium 25mg 1mg Winter squash
Zinc 0.42mg 0.22mg Brussels sprout
Copper 0.07mg 0.082mg Winter squash
Manganese 0.337mg 0.187mg Brussels sprout
Selenium 1.6µg 0.4µg Brussels sprout
Vitamin A 754IU 5223IU Winter squash
Vitamin A RAE 38µg 261µg Winter squash
Vitamin E 0.88mg 0.12mg Brussels sprout
Vitamin C 85mg 9.6mg Brussels sprout
Vitamin B1 0.139mg 0.016mg Brussels sprout
Vitamin B2 0.09mg 0.067mg Brussels sprout
Vitamin B3 0.745mg 0.495mg Brussels sprout
Vitamin B5 0.309mg 0.234mg Brussels sprout
Vitamin B6 0.219mg 0.161mg Brussels sprout
Folate 61µg 20µg Brussels sprout
Vitamin K 177µg 4.4µg Brussels sprout
Tryptophan 0.037mg 0.013mg Brussels sprout
Threonine 0.12mg 0.027mg Brussels sprout
Isoleucine 0.132mg 0.035mg Brussels sprout
Leucine 0.152mg 0.05mg Brussels sprout
Lysine 0.154mg 0.033mg Brussels sprout
Methionine 0.032mg 0.011mg Brussels sprout
Phenylalanine 0.098mg 0.035mg Brussels sprout
Valine 0.155mg 0.038mg Brussels sprout
Histidine 0.076mg 0.017mg Brussels sprout
Saturated Fat 0.062g 0.072g Brussels sprout
Monounsaturated Fat 0.023g 0.026g Winter squash
Polyunsaturated fat 153g 0.147g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Winter squash
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
38%
Winter squash
Minerals Daily Need Coverage Score
24%
Brussels sprout
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout 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 sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.