Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cauliflower vs. Brussels sprout — In-Depth Nutrition Comparison

Compare

Summary of differences between Cauliflower and Brussels sprout

  • Cauliflower has more Vitamin B5, however, Brussels sprout is higher in Vitamin K, Vitamin C, Iron, Manganese, Vitamin B1, Fiber, and Vitamin E .
  • Brussels sprout covers your daily need of Vitamin K 135% more than Cauliflower.
  • Cauliflower has 2 times more Choline than Brussels sprout. While Cauliflower has 44.3mg of Choline, Brussels sprout has only 19.1mg.

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

Infographic

Cauliflower vs Brussels sprout 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.
Contains more Calcium +90.9%
Contains more Iron +233.3%
Contains more Magnesium +53.3%
Contains more Phosphorus +56.8%
Contains more Potassium +30.1%
Contains less Sodium -16.7%
Contains more Zinc +55.6%
Contains more Copper +79.5%
Contains more Manganese +117.4%
Contains more Selenium +166.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains more Calcium +90.9%
Contains more Iron +233.3%
Contains more Magnesium +53.3%
Contains more Phosphorus +56.8%
Contains more Potassium +30.1%
Contains less Sodium -16.7%
Contains more Zinc +55.6%
Contains more Copper +79.5%
Contains more Manganese +117.4%
Contains more Selenium +166.7%

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.
:
Contains more Vitamin B5 +115.9%
Contains more Choline +131.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin C +76.3%
Contains more Vitamin B1 +178%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B6 +19%
Contains more Vitamin K +1041.9%
Equal in Folate - 61
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 25% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 11% 443%
Contains more Vitamin B5 +115.9%
Contains more Choline +131.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin C +76.3%
Contains more Vitamin B1 +178%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B6 +19%
Contains more Vitamin K +1041.9%
Equal in Folate - 61

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +76%
Contains more Carbs +80.1%
Contains more Other +80.3%
Equal in Fats - 0.3
Equal in Water - 86
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 Protein +76%
Contains more Carbs +80.1%
Contains more Other +80.3%
Equal in Fats - 0.3
Equal in Water - 86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +47.8%
Contains less Saturated Fat -52.3%
Contains more Polyunsaturated fat +493448.4%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains more Monounsaturated Fat +47.8%
Contains less Saturated Fat -52.3%
Contains more Polyunsaturated fat +493448.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +16%
Contains more Sucrose +∞%
Equal in Fructose - 0.93
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +16%
Contains more Sucrose +∞%
Equal in Fructose - 0.93

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Brussels sprout
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Brussels sprout Opinion
Net carbs 2.97g 5.15g Brussels sprout
Protein 1.92g 3.38g Brussels sprout
Fats 0.28g 0.3g Brussels sprout
Carbs 4.97g 8.95g Brussels sprout
Calories 25kcal 43kcal Brussels sprout
Fructose 0.97g 0.93g Cauliflower
Sugar 1.91g 2.2g Cauliflower
Fiber 2g 3.8g Brussels sprout
Calcium 22mg 42mg Brussels sprout
Iron 0.42mg 1.4mg Brussels sprout
Magnesium 15mg 23mg Brussels sprout
Phosphorus 44mg 69mg Brussels sprout
Potassium 299mg 389mg Brussels sprout
Sodium 30mg 25mg Brussels sprout
Zinc 0.27mg 0.42mg Brussels sprout
Copper 0.039mg 0.07mg Brussels sprout
Manganese 0.155mg 0.337mg Brussels sprout
Selenium 0.6µg 1.6µg Brussels sprout
Vitamin A 0IU 754IU Brussels sprout
Vitamin A RAE 0µg 38µg Brussels sprout
Vitamin E 0.08mg 0.88mg Brussels sprout
Vitamin C 48.2mg 85mg Brussels sprout
Vitamin B1 0.05mg 0.139mg Brussels sprout
Vitamin B2 0.06mg 0.09mg Brussels sprout
Vitamin B3 0.507mg 0.745mg Brussels sprout
Vitamin B5 0.667mg 0.309mg Cauliflower
Vitamin B6 0.184mg 0.219mg Brussels sprout
Folate 57µg 61µg Brussels sprout
Choline 44.3mg 19.1mg Cauliflower
Vitamin K 15.5µg 177µg Brussels sprout
Tryptophan 0.02mg 0.037mg Brussels sprout
Threonine 0.076mg 0.12mg Brussels sprout
Isoleucine 0.071mg 0.132mg Brussels sprout
Leucine 0.106mg 0.152mg Brussels sprout
Lysine 0.217mg 0.154mg Cauliflower
Methionine 0.02mg 0.032mg Brussels sprout
Phenylalanine 0.065mg 0.098mg Brussels sprout
Valine 0.125mg 0.155mg Brussels sprout
Histidine 0.056mg 0.076mg Brussels sprout
Saturated Fat 0.13g 0.062g Brussels sprout
Monounsaturated Fat 0.034g 0.023g Cauliflower
Polyunsaturated fat 0.031g 153g Brussels sprout
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Brussels sprout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
30%
Cauliflower
76%
Brussels sprout
Minerals Daily Need Coverage Score
13%
Cauliflower
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 0.068g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Brussels sprout - 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.