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  6. Olive vs. Brussels sprout

Olive vs. Brussels sprout — In-Depth Nutrition Comparison

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Differences between Olive and Brussels sprout

  • Olive has more Iron, and Copper, while Brussels sprout has more Vitamin K, Vitamin C, Vitamin B6, Folate, Manganese, Vitamin B1, and Potassium.
  • Brussels sprout's daily need coverage for Vitamin K is 146% higher.
  • Brussels sprout contains 29 times less Sodium than Olive. Olive contains 735mg of Sodium, while Brussels sprout contains 25mg.

The food types used in this comparison are Olives, ripe, canned (small-extra large) and Brussels sprouts, raw.

Infographic

Olive 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.
Olive
Olive
3
:
7
Brussels sprout
Brussels sprout
Contains more Calcium +109.5%
Contains more Iron +135.7%
Contains more Copper +258.6%
Contains more Magnesium +475%
Contains more Phosphorus +2200%
Contains more Potassium +4762.5%
Contains less Sodium -96.6%
Contains more Zinc +90.9%
Contains more Manganese +1585%
Contains more Selenium +77.8%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains more Calcium +109.5%
Contains more Iron +135.7%
Contains more Copper +258.6%
Contains more Magnesium +475%
Contains more Phosphorus +2200%
Contains more Potassium +4762.5%
Contains less Sodium -96.6%
Contains more Zinc +90.9%
Contains more Manganese +1585%
Contains more Selenium +77.8%

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.
Olive
Olive
1
:
9
Brussels sprout
Brussels sprout
Contains more Vitamin E +87.5%
Contains more Vitamin A +87.1%
Contains more Vitamin C +9344.4%
Contains more Vitamin B1 +4533.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1913.5%
Contains more Vitamin B5 +1960%
Contains more Vitamin B6 +2333.3%
Contains more Folate +∞%
Contains more Vitamin K +12542.9%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 +87.5%
Contains more Vitamin A +87.1%
Contains more Vitamin C +9344.4%
Contains more Vitamin B1 +4533.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1913.5%
Contains more Vitamin B5 +1960%
Contains more Vitamin B6 +2333.3%
Contains more Folate +∞%
Contains more Vitamin K +12542.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Brussels sprout
Brussels sprout
Contains more Fats +3460%
Contains more Other +62.8%
Contains more Protein +302.4%
Contains more Carbs +43%
Equal in Water - 86
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +3460%
Contains more Other +62.8%
Contains more Protein +302.4%
Contains more Carbs +43%
Equal in Water - 86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
:
2
Brussels sprout
Brussels sprout
Contains more Monounsaturated Fat +34195.7%
Contains less Saturated Fat -95.6%
Contains more Polyunsaturated fat +16694.7%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains more Monounsaturated Fat +34195.7%
Contains less Saturated Fat -95.6%
Contains more Polyunsaturated fat +16694.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Brussels sprout Opinion
Net carbs 3.06g 5.15g Brussels sprout
Protein 0.84g 3.38g Brussels sprout
Fats 10.68g 0.3g Olive
Carbs 6.26g 8.95g Brussels sprout
Calories 115kcal 43kcal Olive
Fructose 0.93g Brussels sprout
Sugar 0g 2.2g Olive
Fiber 3.2g 3.8g Brussels sprout
Calcium 88mg 42mg Olive
Iron 3.3mg 1.4mg Olive
Magnesium 4mg 23mg Brussels sprout
Phosphorus 3mg 69mg Brussels sprout
Potassium 8mg 389mg Brussels sprout
Sodium 735mg 25mg Brussels sprout
Zinc 0.22mg 0.42mg Brussels sprout
Copper 0.251mg 0.07mg Olive
Manganese 0.02mg 0.337mg Brussels sprout
Selenium 0.9µg 1.6µg Brussels sprout
Vitamin A 403IU 754IU Brussels sprout
Vitamin A RAE 20µg 38µg Brussels sprout
Vitamin E 1.65mg 0.88mg Olive
Vitamin C 0.9mg 85mg Brussels sprout
Vitamin B1 0.003mg 0.139mg Brussels sprout
Vitamin B2 0mg 0.09mg Brussels sprout
Vitamin B3 0.037mg 0.745mg Brussels sprout
Vitamin B5 0.015mg 0.309mg Brussels sprout
Vitamin B6 0.009mg 0.219mg Brussels sprout
Folate 0µg 61µg Brussels sprout
Vitamin K 1.4µg 177µg Brussels sprout
Tryptophan 0.037mg Brussels sprout
Threonine 0.026mg 0.12mg Brussels sprout
Isoleucine 0.031mg 0.132mg Brussels sprout
Leucine 0.05mg 0.152mg Brussels sprout
Lysine 0.032mg 0.154mg Brussels sprout
Methionine 0.012mg 0.032mg Brussels sprout
Phenylalanine 0.029mg 0.098mg Brussels sprout
Valine 0.038mg 0.155mg Brussels sprout
Histidine 0.023mg 0.076mg Brussels sprout
Saturated Fat 1.415g 0.062g Brussels sprout
Monounsaturated Fat 7.888g 0.023g Olive
Polyunsaturated fat 0.911g 153g Brussels sprout

Which food is preferable for your diet?

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

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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
6%
Olive
81%
Brussels sprout
Minerals Daily Need Coverage Score
35%
Olive
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 710mg)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 1.353g)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $3.1)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.