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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Magnesium - 23
Equal in Potassium - 389
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
2
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g 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
Vitamin A 2IU 754IU Brussels sprout
Vitamin E 0.01mg 0.88mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Potato
81
Brussels sprout
Mineral Summary Score
20
Potato
23
Brussels sprout

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Potato
20%
Brussels sprout
Carbohydrates
17%
Potato
9%
Brussels sprout
Fats
0%
Potato
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.