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Cauliflower vs Brussels sprout - In-Depth Nutrition Comparison

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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
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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 +233.3%
Contains more Calcium +90.9%
Contains more Potassium +30.1%
Contains more Magnesium +53.3%
Contains more Copper +79.5%
Contains more Zinc +55.6%
Contains more Phosphorus +56.8%
Contains less Sodium -16.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Contains more Iron +233.3%
Contains more Calcium +90.9%
Contains more Potassium +30.1%
Contains more Magnesium +53.3%
Contains more Copper +79.5%
Contains more Zinc +55.6%
Contains more Phosphorus +56.8%
Contains less Sodium -16.7%

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 B5 +115.9%
Contains more Vitamin C +76.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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%
Contains more Vitamin B5 +115.9%
Contains more Vitamin C +76.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
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 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
30
Cauliflower
81
Brussels sprout
Mineral Summary Score
13
Cauliflower
23
Brussels sprout

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
12%
Cauliflower
20%
Brussels sprout
Carbohydrates
5%
Cauliflower
9%
Brussels sprout
Fats
1%
Cauliflower
1%
Brussels sprout

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.
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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Cauliflower Brussels sprout Opinion
Calories 25 43 Brussels sprout
Protein 1.92 3.38 Brussels sprout
Fats 0.28 0.3 Brussels sprout
Vitamin C 48.2 85 Brussels sprout
Carbs 4.97 8.95 Brussels sprout
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 1.4 Brussels sprout
Calcium 22 42 Brussels sprout
Potassium 299 389 Brussels sprout
Magnesium 15 23 Brussels sprout
Sugar 1.91 2.2 Cauliflower
Fiber 2 3.8 Brussels sprout
Copper 0.039 0.07 Brussels sprout
Zinc 0.27 0.42 Brussels sprout
Starch
Phosphorus 44 69 Brussels sprout
Sodium 30 25 Brussels sprout
Vitamin A 0 754 Brussels sprout
Vitamin E 0.08 0.88 Brussels sprout
Vitamin D 0 0
Vitamin B1 0.05 0.139 Brussels sprout
Vitamin B2 0.06 0.09 Brussels sprout
Vitamin B3 0.507 0.745 Brussels sprout
Vitamin B5 0.667 0.309 Cauliflower
Vitamin B6 0.184 0.219 Brussels sprout
Vitamin B12 0 0
Vitamin K 15.5 177 Brussels sprout
Folate 57 61 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.13 0.062 Brussels sprout
Monounsaturated Fat 0.034 0.023 Cauliflower
Polyunsaturated fat 0.031 153 Brussels sprout
Tryptophan 0.02 0.037 Brussels sprout
Threonine 0.076 0.12 Brussels sprout
Isoleucine 0.071 0.132 Brussels sprout
Leucine 0.106 0.152 Brussels sprout
Lysine 0.217 0.154 Cauliflower
Methionine 0.02 0.032 Brussels sprout
Phenylalanine 0.065 0.098 Brussels sprout
Valine 0.125 0.155 Brussels sprout
Histidine 0.056 0.076 Brussels sprout
Fructose 0.97 0.93 Cauliflower

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. 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.