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  6. Dried fruit vs. Brussels sprouts

Dried fruit vs. Brussels sprouts — In-Depth Nutrition Comparison

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Significant differences between dried fruit and Brussels sprouts

  • Dried fruit has more vitamin A, copper, vitamin E, potassium, iron, fiber, and vitamin B3; however, Brussels sprouts are richer in vitamin K, vitamin C, and folate.
  • Brussels sprouts cover your daily vitamin K needs 145% more than dried fruit.
  • Brussels sprouts have 5 times less vitamin E than dried fruit. Dried fruit has 4.33mg of vitamin E, while Brussels sprouts have 0.88mg.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Brussels sprouts, raw.

Infographic

Dried fruit vs Brussels sprouts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +31%
Contains more PotassiumPotassium +198.7%
Contains more IronIron +90%
Contains more CopperCopper +390%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +37.5%
Contains more ManganeseManganese +43.4%
~equal in Zinc ~0.42mg
~equal in Phosphorus ~69mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +373.7%
Contains more Vitamin EVitamin E +392%
Contains more Vitamin B3Vitamin B3 +247.5%
Contains more Vitamin B5Vitamin B5 +67%
Contains more Vitamin CVitamin C +8400%
Contains more Vitamin B1Vitamin B1 +826.7%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin B6Vitamin B6 +53.1%
Contains more Vitamin KVitamin K +5609.7%
Contains more FolateFolate +510%
Contains more CholineCholine +37.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Brussels sprouts DV% diff.
Polyunsaturated fat 0.074g 153g 1020%
Vitamin K 3.1µg 177µg 145%
Vitamin C 1mg 85mg 93%
Copper 0.343mg 0.07mg 30%
Potassium 1162mg 389mg 23%
Vitamin E 4.33mg 0.88mg 23%
Carbs 62.64g 8.95g 18%
Vitamin A 180µg 38µg 16%
Iron 2.66mg 1.4mg 16%
Fructose 12.47g 0.93g 14%
Fiber 7.3g 3.8g 14%
Folate 10µg 61µg 13%
Vitamin B3 2.589mg 0.745mg 12%
Calories 241kcal 43kcal 10%
Vitamin B1 0.015mg 0.139mg 10%
Vitamin B6 0.143mg 0.219mg 6%
Vitamin B5 0.516mg 0.309mg 4%
Manganese 0.235mg 0.337mg 4%
Magnesium 32mg 23mg 2%
Vitamin B2 0.074mg 0.09mg 1%
Calcium 55mg 42mg 1%
Choline 13.9mg 19.1mg 1%
Selenium 2.2µg 1.6µg 1%
Sodium 10mg 25mg 1%
Protein 3.39g 3.38g 0%
Fats 0.51g 0.3g 0%
Net carbs 55.34g 5.15g N/A
Sugar 53.44g 2.2g N/A
Zinc 0.39mg 0.42mg 0%
Starch 0.35g 0%
Phosphorus 71mg 69mg 0%
Saturated fat 0.017g 0.062g 0%
Monounsaturated fat 0.074g 0.023g 0%
Tryptophan 0.016mg 0.037mg 0%
Threonine 0.073mg 0.12mg 0%
Isoleucine 0.063mg 0.132mg 0%
Leucine 0.105mg 0.152mg 0%
Lysine 0.083mg 0.154mg 0%
Methionine 0.015mg 0.032mg 0%
Phenylalanine 0.062mg 0.098mg 0%
Valine 0.078mg 0.155mg 0%
Histidine 0.047mg 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +70%
Contains more CarbsCarbs +599.9%
Contains more OtherOther +87.6%
Contains more WaterWater +178.4%
~equal in Protein ~3.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -72.6%
Contains more Mono. FatMonounsaturated fat +221.7%
Contains more Poly. FatPolyunsaturated fat +206656.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 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 StarchStarch +∞%
Contains more SucroseSucrose +1615.2%
Contains more GlucoseGlucose +3984%
Contains more FructoseFructose +1240.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.