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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, 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 than Pumpkin. Pumpkin has 426µg of Vitamin A, 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
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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 more Copper +81.4%
Contains less Sodium -96%
Contains more Iron +75%
Contains more Calcium +100%
Contains more Potassium +14.4%
Contains more Magnesium +91.7%
Contains more Zinc +31.3%
Contains more Phosphorus +56.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Contains more Copper +81.4%
Contains less Sodium -96%
Contains more Iron +75%
Contains more Calcium +100%
Contains more Potassium +14.4%
Contains more Magnesium +91.7%
Contains more Zinc +31.3%
Contains more Phosphorus +56.8%

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 Vitamin K +15990.9%
Contains more Folate +281.3%
Equal in Vitamin B5 - 0.309
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
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 Vitamin K +15990.9%
Contains more Folate +281.3%
Equal in Vitamin B5 - 0.309

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Brussels sprout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Pumpkin Brussels sprout Opinion
Calories 26 43 Brussels sprout
Protein 1 3.38 Brussels sprout
Fats 0.1 0.3 Brussels sprout
Vitamin C 9 85 Brussels sprout
Net carbs 6 5.150000095367432 Pumpkin
Carbs 6.5 8.95 Brussels sprout
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 1.4 Brussels sprout
Calcium 21 42 Brussels sprout
Potassium 340 389 Brussels sprout
Magnesium 12 23 Brussels sprout
Sugar 2.76 2.2 Brussels sprout
Fiber 0.5 3.8 Brussels sprout
Copper 0.127 0.07 Pumpkin
Zinc 0.32 0.42 Brussels sprout
Starch
Phosphorus 44 69 Brussels sprout
Sodium 1 25 Pumpkin
Vitamin A 8513 754 Pumpkin
Vitamin E 1.06 0.88 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.139 Brussels sprout
Vitamin B2 0.11 0.09 Pumpkin
Vitamin B3 0.6 0.745 Brussels sprout
Vitamin B5 0.298 0.309 Brussels sprout
Vitamin B6 0.061 0.219 Brussels sprout
Vitamin B12 0 0
Vitamin K 1.1 177 Brussels sprout
Folate 16 61 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.052 0.062 Pumpkin
Monounsaturated Fat 0.013 0.023 Brussels sprout
Polyunsaturated fat 0.005 153 Brussels sprout
Tryptophan 0.012 0.037 Brussels sprout
Threonine 0.029 0.12 Brussels sprout
Isoleucine 0.031 0.132 Brussels sprout
Leucine 0.046 0.152 Brussels sprout
Lysine 0.054 0.154 Brussels sprout
Methionine 0.011 0.032 Brussels sprout
Phenylalanine 0.032 0.098 Brussels sprout
Valine 0.035 0.155 Brussels sprout
Histidine 0.016 0.076 Brussels sprout
Fructose 0.93 Brussels sprout

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.