Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Pumpkin
  5. Compare
  6. Pumpkin vs. Brussels sprout

Pumpkin vs. Brussels sprout — In-Depth Nutrition Comparison

Compare

Significant differences between Pumpkin and Brussels sprout

  • Pumpkin has more Vitamin A RAE, and Copper, however, Brussels sprout is richer in Vitamin K, Vitamin C, Fiber, Vitamin B6, Folate, Manganese, Iron, and Vitamin B1.
  • Brussels sprout covers your daily Vitamin K needs 147% more than Pumpkin.
  • Brussels sprout has 11 times less Vitamin A RAE than Pumpkin. Pumpkin has 426µg of Vitamin A RAE, while Brussels sprout has 38µg.

Specific food types used in this comparison are Pumpkin, raw and Brussels sprouts, raw.

Infographic

Pumpkin 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.
Pumpkin
Pumpkin
2
:
8
Brussels sprout
Brussels sprout
Contains less Sodium -96%
Contains more Copper +81.4%
Contains more Calcium +100%
Contains more Iron +75%
Contains more Magnesium +91.7%
Contains more Phosphorus +56.8%
Contains more Potassium +14.4%
Contains more Zinc +31.3%
Contains more Manganese +169.6%
Contains more Selenium +433.3%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
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 -96%
Contains more Copper +81.4%
Contains more Calcium +100%
Contains more Iron +75%
Contains more Magnesium +91.7%
Contains more Phosphorus +56.8%
Contains more Potassium +14.4%
Contains more Zinc +31.3%
Contains more Manganese +169.6%
Contains more Selenium +433.3%

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.
Pumpkin
Pumpkin
3
:
7
Brussels sprout
Brussels sprout
Contains more Vitamin A +1029%
Contains more Vitamin E +20.5%
Contains more Vitamin B2 +22.2%
Contains more Vitamin C +844.4%
Contains more Vitamin B1 +178%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B6 +259%
Contains more Folate +281.3%
Contains more Vitamin K +15990.9%
Equal in Vitamin B5 - 0.309
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 A +1029%
Contains more Vitamin E +20.5%
Contains more Vitamin B2 +22.2%
Contains more Vitamin C +844.4%
Contains more Vitamin B1 +178%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B6 +259%
Contains more Folate +281.3%
Contains more Vitamin K +15990.9%
Equal in Vitamin B5 - 0.309

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
4
Brussels sprout
Brussels sprout
Contains more Protein +238%
Contains more Fats +200%
Contains more Carbs +37.7%
Contains more Other +71.3%
Equal in Water - 86
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 Protein +238%
Contains more Fats +200%
Contains more Carbs +37.7%
Contains more Other +71.3%
Equal in Water - 86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Brussels sprout
Brussels sprout
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +76.9%
Contains more Polyunsaturated fat +3059900%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +76.9%
Contains more Polyunsaturated fat +3059900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Brussels sprout Opinion
Net carbs 6g 5.15g Pumpkin
Protein 1g 3.38g Brussels sprout
Fats 0.1g 0.3g Brussels sprout
Carbs 6.5g 8.95g Brussels sprout
Calories 26kcal 43kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.76g 2.2g Brussels sprout
Fiber 0.5g 3.8g Brussels sprout
Calcium 21mg 42mg Brussels sprout
Iron 0.8mg 1.4mg Brussels sprout
Magnesium 12mg 23mg Brussels sprout
Phosphorus 44mg 69mg Brussels sprout
Potassium 340mg 389mg Brussels sprout
Sodium 1mg 25mg Pumpkin
Zinc 0.32mg 0.42mg Brussels sprout
Copper 0.127mg 0.07mg Pumpkin
Manganese 0.125mg 0.337mg Brussels sprout
Selenium 0.3µg 1.6µg Brussels sprout
Vitamin A 8513IU 754IU Pumpkin
Vitamin A RAE 426µg 38µg Pumpkin
Vitamin E 1.06mg 0.88mg Pumpkin
Vitamin C 9mg 85mg Brussels sprout
Vitamin B1 0.05mg 0.139mg Brussels sprout
Vitamin B2 0.11mg 0.09mg Pumpkin
Vitamin B3 0.6mg 0.745mg Brussels sprout
Vitamin B5 0.298mg 0.309mg Brussels sprout
Vitamin B6 0.061mg 0.219mg Brussels sprout
Folate 16µg 61µg Brussels sprout
Vitamin K 1.1µg 177µg Brussels sprout
Tryptophan 0.012mg 0.037mg Brussels sprout
Threonine 0.029mg 0.12mg Brussels sprout
Isoleucine 0.031mg 0.132mg Brussels sprout
Leucine 0.046mg 0.152mg Brussels sprout
Lysine 0.054mg 0.154mg Brussels sprout
Methionine 0.011mg 0.032mg Brussels sprout
Phenylalanine 0.032mg 0.098mg Brussels sprout
Valine 0.035mg 0.155mg Brussels sprout
Histidine 0.016mg 0.076mg Brussels sprout
Saturated Fat 0.052g 0.062g Pumpkin
Monounsaturated Fat 0.013g 0.023g Brussels sprout
Polyunsaturated fat 0.005g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin 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
55%
Pumpkin
81%
Brussels sprout
Minerals Daily Need Coverage Score
16%
Pumpkin
24%
Brussels sprout

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 52)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 0.56g)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.