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  6. Kiwifruit vs. Brussels sprout

Kiwifruit vs. Brussels sprout — In-Depth Nutrition Comparison

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What are the main differences between Kiwifruit and Brussels sprout?

  • Kiwifruit is richer in Vitamin C, and Copper, while Brussels sprout is higher in Vitamin K, Iron, Vitamin B6, Manganese, Vitamin B1, and Folate.
  • Brussels sprout's daily need coverage for Vitamin K is 114% higher.
  • Brussels sprout has 2 times less Copper than Kiwifruit. Kiwifruit has 0.13mg of Copper, while Brussels sprout has 0.07mg.

We used Kiwifruit, green, raw and Brussels sprouts, raw types in this comparison.

Infographic

Kiwifruit 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.
Kiwifruit
Kiwifruit
2
:
8
Brussels sprout
Brussels sprout
Contains less Sodium -88%
Contains more Copper +85.7%
Contains more Calcium +23.5%
Contains more Iron +351.6%
Contains more Magnesium +35.3%
Contains more Phosphorus +102.9%
Contains more Potassium +24.7%
Contains more Zinc +200%
Contains more Manganese +243.9%
Contains more Selenium +700%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains less Sodium -88%
Contains more Copper +85.7%
Contains more Calcium +23.5%
Contains more Iron +351.6%
Contains more Magnesium +35.3%
Contains more Phosphorus +102.9%
Contains more Potassium +24.7%
Contains more Zinc +200%
Contains more Manganese +243.9%
Contains more Selenium +700%

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.
Kiwifruit
Kiwifruit
2
:
8
Brussels sprout
Brussels sprout
Contains more Vitamin E +65.9%
Contains more Vitamin A +766.7%
Contains more Vitamin B1 +414.8%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +118.5%
Contains more Vitamin B5 +68.9%
Contains more Vitamin B6 +247.6%
Contains more Folate +144%
Contains more Vitamin K +339.2%
Equal in Vitamin C - 85
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 E +65.9%
Contains more Vitamin A +766.7%
Contains more Vitamin B1 +414.8%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +118.5%
Contains more Vitamin B5 +68.9%
Contains more Vitamin B6 +247.6%
Contains more Folate +144%
Contains more Vitamin K +339.2%
Equal in Vitamin C - 85

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
3
Brussels sprout
Brussels sprout
Contains more Fats +73.3%
Contains more Carbs +63.8%
Contains more Protein +196.5%
Contains more Other +124.6%
Equal in Water - 86
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 Fats +73.3%
Contains more Carbs +63.8%
Contains more Protein +196.5%
Contains more Other +124.6%
Equal in Water - 86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
1
Brussels sprout
Brussels sprout
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +104.3%
Contains more Polyunsaturated fat +53210.1%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +104.3%
Contains more Polyunsaturated fat +53210.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
4
:
1
Brussels sprout
Brussels sprout
Contains more Glucose +407.4%
Contains more Fructose +367.7%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +206.7%
Kiwifruit
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 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 Glucose +407.4%
Contains more Fructose +367.7%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +206.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Brussels sprout Opinion
Net carbs 11.66g 5.15g Kiwifruit
Protein 1.14g 3.38g Brussels sprout
Fats 0.52g 0.3g Kiwifruit
Carbs 14.66g 8.95g Kiwifruit
Calories 61kcal 43kcal Kiwifruit
Fructose 4.35g 0.93g Kiwifruit
Sugar 8.99g 2.2g Brussels sprout
Fiber 3g 3.8g Brussels sprout
Calcium 34mg 42mg Brussels sprout
Iron 0.31mg 1.4mg Brussels sprout
Magnesium 17mg 23mg Brussels sprout
Phosphorus 34mg 69mg Brussels sprout
Potassium 312mg 389mg Brussels sprout
Sodium 3mg 25mg Kiwifruit
Zinc 0.14mg 0.42mg Brussels sprout
Copper 0.13mg 0.07mg Kiwifruit
Manganese 0.098mg 0.337mg Brussels sprout
Selenium 0.2µg 1.6µg Brussels sprout
Vitamin A 87IU 754IU Brussels sprout
Vitamin A RAE 4µg 38µg Brussels sprout
Vitamin E 1.46mg 0.88mg Kiwifruit
Vitamin C 92.7mg 85mg Kiwifruit
Vitamin B1 0.027mg 0.139mg Brussels sprout
Vitamin B2 0.025mg 0.09mg Brussels sprout
Vitamin B3 0.341mg 0.745mg Brussels sprout
Vitamin B5 0.183mg 0.309mg Brussels sprout
Vitamin B6 0.063mg 0.219mg Brussels sprout
Folate 25µg 61µg Brussels sprout
Vitamin K 40.3µg 177µg Brussels sprout
Tryptophan 0.015mg 0.037mg Brussels sprout
Threonine 0.047mg 0.12mg Brussels sprout
Isoleucine 0.051mg 0.132mg Brussels sprout
Leucine 0.066mg 0.152mg Brussels sprout
Lysine 0.061mg 0.154mg Brussels sprout
Methionine 0.024mg 0.032mg Brussels sprout
Phenylalanine 0.044mg 0.098mg Brussels sprout
Valine 0.057mg 0.155mg Brussels sprout
Histidine 0.027mg 0.076mg Brussels sprout
Saturated Fat 0.029g 0.062g Kiwifruit
Monounsaturated Fat 0.047g 0.023g Kiwifruit
Polyunsaturated fat 0.287g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
42%
Kiwifruit
81%
Brussels sprout
Minerals Daily Need Coverage Score
14%
Kiwifruit
24%
Brussels sprout

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 6.79g)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $0.1)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.