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Mustard vs. Brussels sprouts — In-Depth Nutrition Comparison

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The main differences between mustard and Brussels sprouts

  • Mustard is richer in selenium, magnesium, and phosphorus, yet Brussels sprouts are richer in vitamin K, vitamin C, folate, vitamin A, vitamin B6, and potassium.
  • Daily need coverage for vitamin K for Brussels sprouts is 146% higher.
  • Mustard contains 44 times more sodium than Brussels sprouts. Mustard contains 1104mg of sodium, while Brussels sprouts contain 25mg.

Food types used in this article are Mustard, prepared, yellow and Brussels sprouts, raw.

Infographic

Mustard vs Brussels sprouts 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" 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +108.7%
Contains more CalciumCalcium +50%
Contains more IronIron +15%
Contains more ZincZinc +52.4%
Contains more PhosphorusPhosphorus +56.5%
Contains more ManganeseManganese +25.2%
Contains more SeleniumSelenium +1993.8%
Contains more PotassiumPotassium +155.9%
Contains less SodiumSodium -97.7%
~equal in Copper ~0.07mg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 B1Vitamin B1 +27.3%
Contains more CholineCholine +17.3%
Contains more Vitamin CVitamin C +28233.3%
Contains more Vitamin AVitamin A +660%
Contains more Vitamin EVitamin E +144.4%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +31.9%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B6Vitamin B6 +212.9%
Contains more Vitamin KVitamin K +12542.9%
Contains more FolateFolate +771.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +1013.3%
Contains more OtherOther +146%
Contains more CarbsCarbs +53.5%
~equal in Protein ~3.38g
~equal in Water ~86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
100%
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 +9387%
Contains less Sat. FatSaturated fat -71%
Contains more Poly. FatPolyunsaturated fat +19667.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 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 +119%
Contains more GlucoseGlucose +72.3%
Contains more FructoseFructose +304.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Brussels sprouts DV% diff.
Polyunsaturated fat 0.774g 153g 1015%
Vitamin K 1.4µg 177µg 146%
Vitamin C 0.3mg 85mg 94%
Selenium 33.5µg 1.6µg 58%
Sodium 1104mg 25mg 47%
Folate 7µg 61µg 14%
Vitamin B6 0.07mg 0.219mg 11%
Potassium 152mg 389mg 7%
Phosphorus 108mg 69mg 6%
Magnesium 48mg 23mg 6%
Monounsaturated fat 2.182g 0.023g 5%
Fats 3.34g 0.3g 5%
Vitamin A 5µg 38µg 4%
Manganese 0.422mg 0.337mg 4%
Vitamin B1 0.177mg 0.139mg 3%
Iron 1.61mg 1.4mg 3%
Vitamin E 0.36mg 0.88mg 3%
Zinc 0.64mg 0.42mg 2%
Calcium 63mg 42mg 2%
Vitamin B2 0.07mg 0.09mg 2%
Calories 60kcal 43kcal 1%
Saturated fat 0.214g 0.062g 1%
Fructose 0.23g 0.93g 1%
Choline 22.4mg 19.1mg 1%
Vitamin B3 0.565mg 0.745mg 1%
Vitamin B5 0.254mg 0.309mg 1%
Fiber 4g 3.8g 1%
Carbs 5.83g 8.95g 1%
Protein 3.74g 3.38g 1%
Net carbs 1.83g 5.15g N/A
Sugar 0.92g 2.2g N/A
Copper 0.074mg 0.07mg 0%
Starch 0.64g 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.037mg 0%
Threonine 0.167mg 0.12mg 0%
Isoleucine 0.146mg 0.132mg 0%
Leucine 0.292mg 0.152mg 0%
Lysine 0.264mg 0.154mg 0%
Methionine 0.076mg 0.032mg 0%
Phenylalanine 0.161mg 0.098mg 0%
Valine 0.189mg 0.155mg 0%
Histidine 0.119mg 0.076mg 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Brussels sprouts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Mustard
73%
Brussels sprouts
Minerals Daily Need Coverage Score
60%
Mustard
24%
Brussels sprouts

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 1.28g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 1079mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 0.152g)
Which food is cheaper?
Brussels sprouts
Brussels sprouts is cheaper (difference - $1.7)
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts 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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.