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Brussels sprout vs Zucchini - In-Depth Nutrition Comparison

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A recap on differences between Brussels sprout and Zucchini

  • Brussels sprout is higher than Zucchini in Vitamin K, Vitamin C, Iron, Fiber, Folate, Vitamin B1, Manganese, and Vitamin E .
  • Brussels sprout covers your daily Vitamin K needs 144% more than Zucchini.
  • Brussels sprout contains 7 times more Vitamin E than Zucchini. While Brussels sprout contains 0.88mg of Vitamin E , Zucchini contains only 0.12mg.

Food varieties used in this article are Brussels sprouts, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Brussels sprout vs Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +162.5%
Contains more Iron +278.4%
Contains more Magnesium +27.8%
Contains more Phosphorus +81.6%
Contains more Potassium +49%
Contains more Zinc +31.3%
Contains more Copper +32.1%
Contains less Sodium -68%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +162.5%
Contains more Iron +278.4%
Contains more Magnesium +27.8%
Contains more Phosphorus +81.6%
Contains more Potassium +49%
Contains more Zinc +31.3%
Contains more Copper +32.1%
Contains less Sodium -68%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +277%
Contains more Vitamin E +633.3%
Contains more Vitamin C +374.9%
Contains more Vitamin B1 +208.9%
Contains more Vitamin B3 +65.2%
Contains more Vitamin B5 +51.5%
Contains more Vitamin B6 +34.4%
Contains more Folate +154.2%
Contains more Vitamin K +4016.3%
Equal in Vitamin B2 - 0.094
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +277%
Contains more Vitamin E +633.3%
Contains more Vitamin C +374.9%
Contains more Vitamin B1 +208.9%
Contains more Vitamin B3 +65.2%
Contains more Vitamin B5 +51.5%
Contains more Vitamin B6 +34.4%
Contains more Folate +154.2%
Contains more Vitamin K +4016.3%
Equal in Vitamin B2 - 0.094

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brussels sprout Zucchini
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Zucchini Opinion
Net carbs 5.15g 2.11g Brussels sprout
Protein 3.38g 1.21g Brussels sprout
Fats 0.3g 0.32g Zucchini
Carbs 8.95g 3.11g Brussels sprout
Calories 43kcal 17kcal Brussels sprout
Starch g 0g Zucchini
Fructose 0.93g 1.38g Zucchini
Sugar 2.2g 2.5g Brussels sprout
Fiber 3.8g 1g Brussels sprout
Calcium 42mg 16mg Brussels sprout
Iron 1.4mg 0.37mg Brussels sprout
Magnesium 23mg 18mg Brussels sprout
Phosphorus 69mg 38mg Brussels sprout
Potassium 389mg 261mg Brussels sprout
Sodium 25mg 8mg Zucchini
Zinc 0.42mg 0.32mg Brussels sprout
Copper 0.07mg 0.053mg Brussels sprout
Vitamin A 754IU 200IU Brussels sprout
Vitamin E 0.88mg 0.12mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 17.9mg Brussels sprout
Vitamin B1 0.139mg 0.045mg Brussels sprout
Vitamin B2 0.09mg 0.094mg Zucchini
Vitamin B3 0.745mg 0.451mg Brussels sprout
Vitamin B5 0.309mg 0.204mg Brussels sprout
Vitamin B6 0.219mg 0.163mg Brussels sprout
Folate 61µg 24µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 177µg 4.3µg Brussels sprout
Tryptophan 0.037mg 0.01mg Brussels sprout
Threonine 0.12mg 0.029mg Brussels sprout
Isoleucine 0.132mg 0.044mg Brussels sprout
Leucine 0.152mg 0.071mg Brussels sprout
Lysine 0.154mg 0.067mg Brussels sprout
Methionine 0.032mg 0.018mg Brussels sprout
Phenylalanine 0.098mg 0.043mg Brussels sprout
Valine 0.155mg 0.054mg Brussels sprout
Histidine 0.076mg 0.026mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.084g Brussels sprout
Monounsaturated Fat 0.023g 0.011g Brussels sprout
Polyunsaturated fat 153g 0.091g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
81
Brussels sprout
16
Zucchini
Mineral Summary Score
23
Brussels sprout
12
Zucchini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Brussels sprout
7%
Zucchini
Carbohydrates
9%
Brussels sprout
3%
Zucchini
Fats
1%
Brussels sprout
1%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 0.022g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.