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.
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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.
Contains
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Calcium
+162.5%
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Iron
+278.4%
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Magnesium
+27.8%
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Phosphorus
+81.6%
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Potassium
+49%
Contains
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Zinc
+31.3%
Contains
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Copper
+32.1%
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Manganese
+90.4%
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Selenium
+700%
Contains
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Sodium
-68%
Contains
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Calcium
+162.5%
Contains
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Iron
+278.4%
Contains
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Magnesium
+27.8%
Contains
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Phosphorus
+81.6%
Contains
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Potassium
+49%
Contains
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Zinc
+31.3%
Contains
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Copper
+32.1%
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Manganese
+90.4%
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Selenium
+700%
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+277%
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Vitamin E
+633.3%
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Vitamin C
+374.9%
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Vitamin B1
+208.9%
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Vitamin B3
+65.2%
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Vitamin B5
+51.5%
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Vitamin B6
+34.4%
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Folate
+154.2%
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Vitamin K
+4016.3%
Equal in Vitamin B2 - 0.094
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Vitamin A
+277%
Contains
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Vitamin E
+633.3%
Contains
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Vitamin C
+374.9%
Contains
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Vitamin B1
+208.9%
Contains
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Vitamin B3
+65.2%
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Vitamin B5
+51.5%
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Vitamin B6
+34.4%
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Folate
+154.2%
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Vitamin K
+4016.3%
Equal in Vitamin B2 - 0.094
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+179.3%
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Carbs
+187.8%
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Other
+140.4%
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Water
+10.2%
Equal in Fats - 0.32
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
Contains
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Protein
+179.3%
Contains
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Carbs
+187.8%
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Other
+140.4%
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Water
+10.2%
Equal in Fats - 0.32
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-26.2%
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Monounsaturated Fat
+109.1%
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Polyunsaturated fat
+168031.9%
Saturated Fat:
0.062 g
Monounsaturated Fat:
0.023 g
Polyunsaturated fat:
153 g
Saturated Fat:
0.084 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.091 g
Contains
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Saturated Fat
-26.2%
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Monounsaturated Fat
+109.1%
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Polyunsaturated fat
+168031.9%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+820%
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Glucose
+32.1%
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Fructose
+48.4%
Starch:
0 g
Sucrose:
0.46 g
Glucose:
0.81 g
Fructose:
0.93 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+820%
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Glucose
+32.1%
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Fructose
+48.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.15g | 2.11g |
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| Protein | 3.38g | 1.21g |
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| Fats | 0.3g | 0.32g |
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| Carbs | 8.95g | 3.11g |
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| Calories | 43kcal | 17kcal |
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| Fructose | 0.93g | 1.38g |
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| Sugar | 2.2g | 2.5g |
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| Fiber | 3.8g | 1g |
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| Calcium | 42mg | 16mg |
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| Iron | 1.4mg | 0.37mg |
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| Magnesium | 23mg | 18mg |
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| Phosphorus | 69mg | 38mg |
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| Potassium | 389mg | 261mg |
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| Sodium | 25mg | 8mg |
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| Zinc | 0.42mg | 0.32mg |
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| Copper | 0.07mg | 0.053mg |
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| Manganese | 0.337mg | 0.177mg |
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| Selenium | 1.6µg | 0.2µg |
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| Vitamin A | 754IU | 200IU |
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| Vitamin A RAE | 38µg | 10µg |
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| Vitamin E | 0.88mg | 0.12mg |
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| Vitamin C | 85mg | 17.9mg |
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| Vitamin B1 | 0.139mg | 0.045mg |
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| Vitamin B2 | 0.09mg | 0.094mg |
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| Vitamin B3 | 0.745mg | 0.451mg |
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| Vitamin B5 | 0.309mg | 0.204mg |
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| Vitamin B6 | 0.219mg | 0.163mg |
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| Folate | 61µg | 24µg |
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| Vitamin K | 177µg | 4.3µg |
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| Tryptophan | 0.037mg | 0.01mg |
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| Threonine | 0.12mg | 0.029mg |
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| Isoleucine | 0.132mg | 0.044mg |
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| Leucine | 0.152mg | 0.071mg |
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| Lysine | 0.154mg | 0.067mg |
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| Methionine | 0.032mg | 0.018mg |
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| Phenylalanine | 0.098mg | 0.043mg |
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| Valine | 0.155mg | 0.054mg |
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| Histidine | 0.076mg | 0.026mg |
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| Saturated Fat | 0.062g | 0.084g |
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| Monounsaturated Fat | 0.023g | 0.011g |
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| Polyunsaturated fat | 153g | 0.091g |
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| Omega-6 - Linoleic acid | 0.03g |
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| Omega-3 - ALA | 0.061g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
24%
12%
Comparison summary
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Brussels sprout is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Brussels sprout is lower in Saturated Fat (difference - 0.022g)
Which food is richer in minerals?
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)