Mashed potato vs. Brussels sprouts — In-Depth Nutrition Comparison
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What are the differences between mashed potato and Brussels sprouts?
- The amount of vitamin K, vitamin C, iron, folate, vitamin A, manganese, vitamin B1, fiber, and vitamin B6 in Brussels sprouts is higher than in mashed potato.
- Brussels sprouts' daily need coverage for vitamin K is 143% more.
- Brussels sprouts contain 12 times less sodium than mashed potato. Mashed potato contains 306mg of sodium, while Brussels sprouts contain 25mg.
We used Fast foods, potato, mashed and Brussels sprouts, raw types in this article.
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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.
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more CalciumCalcium | +133.3% |
| Contains more PotassiumPotassium | +36% |
| Contains more IronIron | +351.6% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +90.9% |
| Contains more PhosphorusPhosphorus | +16.9% |
| Contains less SodiumSodium | -91.8% |
| Contains more ManganeseManganese | +243.9% |
| Contains more SeleniumSelenium | +100% |
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.
| Contains more Vitamin AVitamin A | +13.2% |
| Contains more Vitamin B3Vitamin B3 | +45% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +109.5% |
| Contains more Vitamin B1Vitamin B1 | +826.7% |
| Contains more Vitamin B2Vitamin B2 | +500% |
| Contains more Vitamin B6Vitamin B6 | +82.5% |
| Contains more Vitamin KVitamin K | +2900% |
| Contains more FolateFolate | +577.8% |
| Contains more CholineCholine | +42.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.342g | 153g | 1011% |
| Vitamin K | 5.9µg | 177µg | 143% |
| Vitamin C | 0mg | 85mg | 94% |
| Iron | 0.31mg | 1.4mg | 14% |
| Folate | 9µg | 61µg | 13% |
| Sodium | 306mg | 25mg | 12% |
| Vitamin B1 | 0.015mg | 0.139mg | 10% |
| Manganese | 0.098mg | 0.337mg | 10% |
| Fiber | 1.3g | 3.8g | 10% |
| Vitamin B6 | 0.12mg | 0.219mg | 8% |
| Vitamin B2 | 0.015mg | 0.09mg | 6% |
| Vitamin B5 | 0.309mg | 6% | |
| Starch | 12.1g | 5% | |
| Copper | 0.035mg | 0.07mg | 4% |
| Fats | 2.82g | 0.3g | 4% |
| Potassium | 286mg | 389mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Protein | 1.65g | 3.38g | 3% |
| Vitamin E | 0.42mg | 0.88mg | 3% |
| Saturated fat | 0.577g | 0.062g | 2% |
| Monounsaturated fat | 0.72g | 0.023g | 2% |
| Vitamin B3 | 1.08mg | 0.745mg | 2% |
| Calories | 89kcal | 43kcal | 2% |
| Zinc | 0.22mg | 0.42mg | 2% |
| Calcium | 18mg | 42mg | 2% |
| Magnesium | 15mg | 23mg | 2% |
| Carbs | 14.65g | 8.95g | 2% |
| Selenium | 0.8µg | 1.6µg | 1% |
| Fructose | 0.2g | 0.93g | 1% |
| Phosphorus | 59mg | 69mg | 1% |
| Choline | 13.4mg | 19.1mg | 1% |
| Vitamin A | 43µg | 38µg | 1% |
| Net carbs | 13.35g | 5.15g | N/A |
| Sugar | 0.5g | 2.2g | N/A |
| Trans fat | 0.105g | 0g | N/A |
| 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% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
| Contains more FatsFats | +840% |
| Contains more CarbsCarbs | +63.7% |
| Contains more ProteinProtein | +104.8% |
~equal in
Water
~86g
~equal in
Other
~1.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
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 | +3030.4% |
| Contains less Sat. FatSaturated fat | -89.3% |
| Contains more Poly. FatPolyunsaturated fat | +11300.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 | +360% |
| Contains more GlucoseGlucose | +305% |
| Contains more FructoseFructose | +365% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
