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Chinese broccoli vs. Brussels sprouts — In-Depth Nutrition Comparison

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What are the differences between chinese broccoli and Brussels sprouts?

  • Chinese broccoli is higher in vitamin A, folate, and calcium; however, Brussels sprouts are richer in vitamin K, vitamin C, vitamin B6, iron, and fiber.
  • Brussels sprouts' daily need coverage for vitamin K is 77% more.
  • Brussels sprouts contain 2 times less calcium than chinese broccoli. Chinese broccoli contains 100mg of calcium, while Brussels sprouts contain 42mg.

We used Broccoli, chinese, cooked and Brussels sprouts, raw types in this article.

Infographic

Chinese broccoli vs Brussels sprouts 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 CalciumCalcium +138.1%
Contains less SodiumSodium -72%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +49%
Contains more IronIron +150%
Contains more CopperCopper +14.8%
Contains more PhosphorusPhosphorus +68.3%
Contains more ManganeseManganese +27.7%
Contains more SeleniumSelenium +23.1%
~equal in Zinc ~0.42mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +115.8%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more FolateFolate +62.3%
Contains more CholineCholine +32.5%
Contains more Vitamin CVitamin C +201.4%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B3Vitamin B3 +70.5%
Contains more Vitamin B5Vitamin B5 +94.3%
Contains more Vitamin B6Vitamin B6 +212.9%
Contains more Vitamin KVitamin K +108.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Brussels sprouts DV% diff.
Polyunsaturated fat 0.33g 153g 1018%
Vitamin K 84.8µg 177µg 77%
Vitamin C 28.2mg 85mg 63%
Vitamin B6 0.07mg 0.219mg 11%
Iron 0.56mg 1.4mg 11%
Folate 99µg 61µg 10%
Calcium 100mg 42mg 6%
Fiber 2.5g 3.8g 5%
Vitamin A 82µg 38µg 5%
Phosphorus 41mg 69mg 4%
Vitamin B1 0.095mg 0.139mg 4%
Protein 1.14g 3.38g 4%
Potassium 261mg 389mg 4%
Vitamin B2 0.146mg 0.09mg 4%
Vitamin B5 0.159mg 0.309mg 3%
Vitamin E 0.48mg 0.88mg 3%
Manganese 0.264mg 0.337mg 3%
Carbs 3.81g 8.95g 2%
Vitamin B3 0.437mg 0.745mg 2%
Choline 25.3mg 19.1mg 1%
Calories 22kcal 43kcal 1%
Selenium 1.3µg 1.6µg 1%
Magnesium 18mg 23mg 1%
Sodium 7mg 25mg 1%
Fats 0.72g 0.3g 1%
Fructose 0.93g 1%
Copper 0.061mg 0.07mg 1%
Net carbs 1.31g 5.15g N/A
Sugar 0.84g 2.2g N/A
Zinc 0.39mg 0.42mg 0%
Saturated fat 0.11g 0.062g 0%
Monounsaturated fat 0.05g 0.023g 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 FatsFats +140%
Contains more ProteinProtein +196.5%
Contains more CarbsCarbs +134.9%
Contains more OtherOther +73.4%
~equal in Water ~86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +117.4%
Contains less Sat. FatSaturated fat -43.6%
Contains more Poly. FatPolyunsaturated fat +46263.6%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.