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  6. Egg white vs. Brussels sprout

Egg white vs. Brussels sprout — In-Depth Nutrition Comparison

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Important differences between Egg white and Brussels sprout

  • Egg white has more Selenium, and Vitamin B2, however, Brussels sprout has more Vitamin K, Vitamin C, Iron, Vitamin B6, Fiber, Folate, Manganese, and Vitamin B1.
  • Brussels sprout's daily need coverage for Vitamin K is 148% more.
  • Egg white has 13 times more Selenium than Brussels sprout. Egg white has 20µg of Selenium, while Brussels sprout has 1.6µg.

The food varieties used in the comparison are Egg, white, raw, fresh and Brussels sprouts, raw.

Infographic

Egg white 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.
Egg white
Egg white
1
:
9
Brussels sprout
Brussels sprout
Contains more Selenium +1150%
Contains more Calcium +500%
Contains more Iron +1650%
Contains more Magnesium +109.1%
Contains more Phosphorus +360%
Contains more Potassium +138.7%
Contains less Sodium -84.9%
Contains more Zinc +1300%
Contains more Copper +204.3%
Contains more Manganese +2963.6%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains more Selenium +1150%
Contains more Calcium +500%
Contains more Iron +1650%
Contains more Magnesium +109.1%
Contains more Phosphorus +360%
Contains more Potassium +138.7%
Contains less Sodium -84.9%
Contains more Zinc +1300%
Contains more Copper +204.3%
Contains more Manganese +2963.6%

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.
Egg white
Egg white
2
:
9
Brussels sprout
Brussels sprout
Contains more Vitamin B2 +387.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3375%
Contains more Vitamin B3 +609.5%
Contains more Vitamin B5 +62.6%
Contains more Vitamin B6 +4280%
Contains more Folate +1425%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Contains more Vitamin B2 +387.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3375%
Contains more Vitamin B3 +609.5%
Contains more Vitamin B5 +62.6%
Contains more Vitamin B6 +4280%
Contains more Folate +1425%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
2
:
3
Brussels sprout
Brussels sprout
Contains more Protein +222.5%
Contains more Fats +76.5%
Contains more Carbs +1126%
Contains more Other +117.5%
Equal in Water - 86
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Brussels sprout
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 +222.5%
Contains more Fats +76.5%
Contains more Carbs +1126%
Contains more Other +117.5%
Equal in Water - 86

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Egg white
Egg white
3
:
3
Brussels sprout
Brussels sprout
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +557.1%
Contains more Glucose +138.2%
Contains more Fructose +1228.6%
Egg white
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Brussels sprout
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 Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +557.1%
Contains more Glucose +138.2%
Contains more Fructose +1228.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Brussels sprout Opinion
Net carbs 0.73g 5.15g Brussels sprout
Protein 10.9g 3.38g Egg white
Fats 0.17g 0.3g Brussels sprout
Carbs 0.73g 8.95g Brussels sprout
Calories 52kcal 43kcal Egg white
Fructose 0.07g 0.93g Brussels sprout
Sugar 0.71g 2.2g Egg white
Fiber 0g 3.8g Brussels sprout
Calcium 7mg 42mg Brussels sprout
Iron 0.08mg 1.4mg Brussels sprout
Magnesium 11mg 23mg Brussels sprout
Phosphorus 15mg 69mg Brussels sprout
Potassium 163mg 389mg Brussels sprout
Sodium 166mg 25mg Brussels sprout
Zinc 0.03mg 0.42mg Brussels sprout
Copper 0.023mg 0.07mg Brussels sprout
Manganese 0.011mg 0.337mg Brussels sprout
Selenium 20µg 1.6µg Egg white
Vitamin A 0IU 754IU Brussels sprout
Vitamin A RAE 0µg 38µg Brussels sprout
Vitamin E 0mg 0.88mg Brussels sprout
Vitamin C 0mg 85mg Brussels sprout
Vitamin B1 0.004mg 0.139mg Brussels sprout
Vitamin B2 0.439mg 0.09mg Egg white
Vitamin B3 0.105mg 0.745mg Brussels sprout
Vitamin B5 0.19mg 0.309mg Brussels sprout
Vitamin B6 0.005mg 0.219mg Brussels sprout
Folate 4µg 61µg Brussels sprout
Vitamin B12 0.09µg 0µg Egg white
Vitamin K 0µg 177µg Brussels sprout
Tryptophan 0.125mg 0.037mg Egg white
Threonine 0.449mg 0.12mg Egg white
Isoleucine 0.661mg 0.132mg Egg white
Leucine 1.016mg 0.152mg Egg white
Lysine 0.806mg 0.154mg Egg white
Methionine 0.399mg 0.032mg Egg white
Phenylalanine 0.686mg 0.098mg Egg white
Valine 0.809mg 0.155mg Egg white
Histidine 0.29mg 0.076mg Egg white
Saturated Fat 0g 0.062g Egg white
Monounsaturated Fat 0g 0.023g Brussels sprout
Polyunsaturated fat 0g 153g Brussels sprout

Which food is preferable for your diet?

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

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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
11%
Egg white
81%
Brussels sprout
Minerals Daily Need Coverage Score
17%
Egg white
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 1.49g)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 141mg)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $0.6)
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)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.