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  6. Cauliflower, green, raw vs. Brussels sprouts

Cauliflower, green, raw vs. Brussels sprouts — In-Depth Nutrition Comparison

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Summary of differences between cauliflower, green, raw and Brussels sprouts

  • Cauliflower, green, raw has more vitamin B5 and choline; however, Brussels sprouts are higher in vitamin K, iron, vitamin E, and polyunsaturated fat.
  • Brussels sprouts cover your daily need for vitamin K 131% more than cauliflower, green, raw.
  • Cauliflower, green, raw has 3 times more choline than Brussels sprouts. While cauliflower, green, raw has 57.1mg of choline, Brussels sprouts have only 19.1mg.

These are the specific foods used in this comparison Cauliflower, green, raw and Brussels sprouts, raw.

Infographic

Cauliflower, green, raw vs Brussels sprouts infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.9% 26% 27% 14% 17% 27% 3% 32% 3.3%
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%
Contains more ZincZinc +52.4%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +29.7%
Contains more IronIron +91.8%
Contains more CopperCopper +70.7%
Contains more PhosphorusPhosphorus +11.3%
Contains more ManganeseManganese +36.4%
Contains more SeleniumSelenium +166.7%
~equal in Sodium ~25mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 294% 0% 2.7% 0.8% 20% 24% 14% 42% 51% 0% 51% 43%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 283% 0% 13% 18% 35% 21% 14% 19% 51% 0% 443% 46%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B5Vitamin B5 +125.2%
Contains more Vitamin AVitamin A +375%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +73.8%
Contains more Vitamin KVitamin K +776.2%
~equal in Vitamin C ~85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.745mg
~equal in Vitamin B6 ~0.219mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~61µg

All nutrients comparison - raw data values

Nutrient Cauliflower, green, raw Brussels sprouts DV% diff.
Polyunsaturated fat 0.133g 153g 1019%
Vitamin K 20.2µg 177µg 131%
Iron 0.73mg 1.4mg 8%
Vitamin B5 0.696mg 0.309mg 8%
Choline 57.1mg 19.1mg 7%
Vitamin E 0.04mg 0.88mg 6%
Vitamin B1 0.08mg 0.139mg 5%
Manganese 0.247mg 0.337mg 4%
Vitamin C 88.1mg 85mg 3%
Potassium 300mg 389mg 3%
Copper 0.041mg 0.07mg 3%
Vitamin A 8µg 38µg 3%
Fiber 3.2g 3.8g 2%
Zinc 0.64mg 0.42mg 2%
Selenium 0.6µg 1.6µg 2%
Calories 31kcal 43kcal 1%
Protein 2.95g 3.38g 1%
Carbs 6.09g 8.95g 1%
Magnesium 20mg 23mg 1%
Calcium 33mg 42mg 1%
Phosphorus 62mg 69mg 1%
Vitamin B2 0.102mg 0.09mg 1%
Folate 57µg 61µg 1%
Fructose 0.93g 1%
Protein per 100 calories 9.5g 7.9g N/A
Calories per 10 g protein 105kcal 127kcal N/A
Weight per 100 calories 323g 233g N/A
Fats 0.3g 0.3g 0%
Net carbs 2.89g 5.15g N/A
Sugar 3.03g 2.2g N/A
Sodium 23mg 25mg 0%
Vitamin B3 0.734mg 0.745mg 0%
Vitamin B6 0.222mg 0.219mg 0%
Saturated fat 0.047g 0.062g 0%
Monounsaturated fat 0.028g 0.023g 0%
Tryptophan 0.039mg 0.037mg 0%
Threonine 0.107mg 0.12mg 0%
Isoleucine 0.112mg 0.132mg 0%
Leucine 0.172mg 0.152mg 0%
Lysine 0.158mg 0.154mg 0%
Methionine 0.042mg 0.032mg 0%
Phenylalanine 0.105mg 0.098mg 0%
Valine 0.148mg 0.155mg 0%
Histidine 0.059mg 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.95 g
Fats: 0.3 g
Carbs: 6.09 g
Water: 89.79 g
Other: 0.87 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +14.6%
Contains more CarbsCarbs +47%
~equal in Fats ~0.3g
~equal in Water ~86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 13% 64%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.133 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated fat -24.2%
Contains more Mono. FatMonounsaturated fat +21.7%
Contains more Poly. FatPolyunsaturated fat +114937.6%

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. Cauliflower, green, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169389/nutrients
  2. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.