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Pumpkin vs Brussels sprout - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
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%

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
:
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
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%
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

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.
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
Starch g g
Fructose g 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
Vitamin A 8513IU 754IU Pumpkin
Vitamin E 1.06mg 0.88mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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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
55
Pumpkin
81
Brussels sprout
Mineral Summary Score
18
Pumpkin
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
6%
Pumpkin
20%
Brussels sprout
Carbohydrates
7%
Pumpkin
9%
Brussels sprout
Fats
0%
Pumpkin
1%
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 - 64)
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

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. 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.