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  6. Potato vs. Brussels sprout

Potato vs. Brussels sprout — In-Depth Nutrition Comparison

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Significant differences between Potato and Brussels sprout

  • Potato has more Vitamin B6, however, Brussels sprout is richer in Vitamin K, Vitamin C, Folate, Iron, Fiber, Manganese, and Vitamin E .
  • Brussels sprout covers your daily Vitamin K needs 146% more than Potato.

Specific food types used in this comparison are Potatoes, flesh and skin, raw and Brussels sprouts, raw.

Infographic

Potato 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.
Potato
Potato
3
:
6
Brussels sprout
Brussels sprout
Contains less Sodium -76%
Contains more Copper +57.1%
Contains more Calcium +250%
Contains more Iron +72.8%
Contains more Phosphorus +21.1%
Contains more Zinc +40%
Contains more Manganese +68.5%
Contains more Selenium +300%
Equal in Magnesium - 23
Equal in Potassium - 389
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
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 -76%
Contains more Copper +57.1%
Contains more Calcium +250%
Contains more Iron +72.8%
Contains more Phosphorus +21.1%
Contains more Zinc +40%
Contains more Manganese +68.5%
Contains more Selenium +300%
Equal in Magnesium - 23
Equal in Potassium - 389

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.
Potato
Potato
2
:
8
Brussels sprout
Brussels sprout
Contains more Vitamin B3 +42.4%
Contains more Vitamin B6 +36.1%
Contains more Vitamin A +37600%
Contains more Vitamin E +8700%
Contains more Vitamin C +331.5%
Contains more Vitamin B1 +71.6%
Contains more Vitamin B2 +181.3%
Contains more Folate +306.7%
Contains more Vitamin K +8750%
Equal in Vitamin B5 - 0.309
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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 B3 +42.4%
Contains more Vitamin B6 +36.1%
Contains more Vitamin A +37600%
Contains more Vitamin E +8700%
Contains more Vitamin C +331.5%
Contains more Vitamin B1 +71.6%
Contains more Vitamin B2 +181.3%
Contains more Folate +306.7%
Contains more Vitamin K +8750%
Equal in Vitamin B5 - 0.309

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
:
4
Brussels sprout
Brussels sprout
Contains more Carbs +95.4%
Contains more Protein +64.9%
Contains more Fats +233.3%
Contains more Other +22.3%
Equal in Water - 86
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 Carbs +95.4%
Contains more Protein +64.9%
Contains more Fats +233.3%
Contains more Other +22.3%
Equal in Water - 86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Brussels sprout
Brussels sprout
Contains less Saturated Fat -59.7%
Contains more Monounsaturated Fat +1050%
Contains more Polyunsaturated fat +364185.7%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains less Saturated Fat -59.7%
Contains more Monounsaturated Fat +1050%
Contains more Polyunsaturated fat +364185.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
1
:
3
Brussels sprout
Brussels sprout
Contains more Starch +∞%
Contains more Sucrose +170.6%
Contains more Glucose +161.3%
Contains more Fructose +257.7%
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 Starch +∞%
Contains more Sucrose +170.6%
Contains more Glucose +161.3%
Contains more Fructose +257.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Brussels sprout Opinion
Net carbs 15.39g 5.15g Potato
Protein 2.05g 3.38g Brussels sprout
Fats 0.09g 0.3g Brussels sprout
Carbs 17.49g 8.95g Potato
Calories 77kcal 43kcal Potato
Starch 15.29g Potato
Fructose 0.26g 0.93g Brussels sprout
Sugar 0.82g 2.2g Potato
Fiber 2.1g 3.8g Brussels sprout
Calcium 12mg 42mg Brussels sprout
Iron 0.81mg 1.4mg Brussels sprout
Magnesium 23mg 23mg
Phosphorus 57mg 69mg Brussels sprout
Potassium 425mg 389mg Potato
Sodium 6mg 25mg Potato
Zinc 0.3mg 0.42mg Brussels sprout
Copper 0.11mg 0.07mg Potato
Manganese 0.2mg 0.337mg Brussels sprout
Selenium 0.4µg 1.6µg Brussels sprout
Vitamin A 2IU 754IU Brussels sprout
Vitamin A RAE 0µg 38µg Brussels sprout
Vitamin E 0.01mg 0.88mg Brussels sprout
Vitamin C 19.7mg 85mg Brussels sprout
Vitamin B1 0.081mg 0.139mg Brussels sprout
Vitamin B2 0.032mg 0.09mg Brussels sprout
Vitamin B3 1.061mg 0.745mg Potato
Vitamin B5 0.295mg 0.309mg Brussels sprout
Vitamin B6 0.298mg 0.219mg Potato
Folate 15µg 61µg Brussels sprout
Vitamin K 2µg 177µg Brussels sprout
Tryptophan 0.021mg 0.037mg Brussels sprout
Threonine 0.067mg 0.12mg Brussels sprout
Isoleucine 0.066mg 0.132mg Brussels sprout
Leucine 0.098mg 0.152mg Brussels sprout
Lysine 0.107mg 0.154mg Brussels sprout
Methionine 0.032mg 0.032mg
Phenylalanine 0.081mg 0.098mg Brussels sprout
Valine 0.103mg 0.155mg Brussels sprout
Histidine 0.035mg 0.076mg Brussels sprout
Saturated Fat 0.025g 0.062g Potato
Monounsaturated Fat 0.002g 0.023g Brussels sprout
Polyunsaturated fat 0.042g 153g Brussels sprout

Which food is preferable for your diet?

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

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
18%
Potato
81%
Brussels sprout
Minerals Daily Need Coverage Score
19%
Potato
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.