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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +278.4%
Contains more Calcium +162.5%
Contains more Potassium +49%
Contains more Magnesium +27.8%
Contains more Copper +32.1%
Contains more Zinc +31.3%
Contains more Phosphorus +81.6%
Contains less Sodium -68%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Iron +278.4%
Contains more Calcium +162.5%
Contains more Potassium +49%
Contains more Magnesium +27.8%
Contains more Copper +32.1%
Contains more Zinc +31.3%
Contains more Phosphorus +81.6%
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 C +374.9%
Contains more Vitamin A +277%
Contains more Vitamin E +633.3%
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 Vitamin K +4016.3%
Contains more Folate +154.2%
Equal in Vitamin B2 - 0.094
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin C +374.9%
Contains more Vitamin A +277%
Contains more Vitamin E +633.3%
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 Vitamin K +4016.3%
Contains more Folate +154.2%
Equal in Vitamin B2 - 0.094

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.