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Garden asparagus vs Brussels sprout - In-Depth Nutrition Comparison

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How are Garden asparagus and Brussels sprout different?

  • Garden asparagus is higher in Copper, and Iron, however Brussels sprout is richer in Vitamin K, Vitamin C, Vitamin B6, Manganese, Fiber, Potassium, and Polyunsaturated fat.
  • Daily need coverage for Vitamin K from Brussels sprout is 113% higher.
  • Garden asparagus contains 3 times more Copper than Brussels sprout. While Garden asparagus contains 0.189mg of Copper, Brussels sprout contains only 0.07mg.

Asparagus, raw and Brussels sprouts, raw are the varieties used in this article.

Infographic

Garden asparagus 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 +52.9%
Contains less Sodium -92%
Contains more Zinc +28.6%
Contains more Copper +170%
Contains more Calcium +75%
Contains more Magnesium +64.3%
Contains more Phosphorus +32.7%
Contains more Potassium +92.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Contains more Iron +52.9%
Contains less Sodium -92%
Contains more Zinc +28.6%
Contains more Copper +170%
Contains more Calcium +75%
Contains more Magnesium +64.3%
Contains more Phosphorus +32.7%
Contains more Potassium +92.6%

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 E +28.4%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +31.3%
Contains more Vitamin C +1417.9%
Contains more Vitamin B5 +12.8%
Contains more Vitamin B6 +140.7%
Contains more Folate +17.3%
Contains more Vitamin K +325.5%
Equal in Vitamin A - 754
Equal in Vitamin B1 - 0.139
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 E +28.4%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +31.3%
Contains more Vitamin C +1417.9%
Contains more Vitamin B5 +12.8%
Contains more Vitamin B6 +140.7%
Contains more Folate +17.3%
Contains more Vitamin K +325.5%
Equal in Vitamin A - 754
Equal in Vitamin B1 - 0.139

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.
Garden asparagus Brussels sprout
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Brussels sprout Opinion
Net carbs 1.78g 5.15g Brussels sprout
Protein 2.2g 3.38g Brussels sprout
Fats 0.12g 0.3g Brussels sprout
Carbs 3.88g 8.95g Brussels sprout
Calories 20kcal 43kcal Brussels sprout
Starch g g
Fructose 1g 0.93g Garden asparagus
Sugar 1.88g 2.2g Garden asparagus
Fiber 2.1g 3.8g Brussels sprout
Calcium 24mg 42mg Brussels sprout
Iron 2.14mg 1.4mg Garden asparagus
Magnesium 14mg 23mg Brussels sprout
Phosphorus 52mg 69mg Brussels sprout
Potassium 202mg 389mg Brussels sprout
Sodium 2mg 25mg Garden asparagus
Zinc 0.54mg 0.42mg Garden asparagus
Copper 0.189mg 0.07mg Garden asparagus
Vitamin A 756IU 754IU Garden asparagus
Vitamin E 1.13mg 0.88mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 85mg Brussels sprout
Vitamin B1 0.143mg 0.139mg Garden asparagus
Vitamin B2 0.141mg 0.09mg Garden asparagus
Vitamin B3 0.978mg 0.745mg Garden asparagus
Vitamin B5 0.274mg 0.309mg Brussels sprout
Vitamin B6 0.091mg 0.219mg Brussels sprout
Folate 52µg 61µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 177µg Brussels sprout
Tryptophan 0.027mg 0.037mg Brussels sprout
Threonine 0.084mg 0.12mg Brussels sprout
Isoleucine 0.075mg 0.132mg Brussels sprout
Leucine 0.128mg 0.152mg Brussels sprout
Lysine 0.104mg 0.154mg Brussels sprout
Methionine 0.031mg 0.032mg Brussels sprout
Phenylalanine 0.075mg 0.098mg Brussels sprout
Valine 0.115mg 0.155mg Brussels sprout
Histidine 0.049mg 0.076mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.062g Garden asparagus
Monounsaturated Fat 0g 0.023g Brussels sprout
Polyunsaturated fat 0.05g 153g Brussels sprout

Which food is preferable for your diet?

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

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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
29
Garden asparagus
81
Brussels sprout
Mineral Summary Score
27
Garden asparagus
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
13%
Garden asparagus
20%
Brussels sprout
Carbohydrates
4%
Garden asparagus
9%
Brussels sprout
Fats
1%
Garden asparagus
1%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 32)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.