Rice vs. Brussels sprouts — In-Depth Nutrition Comparison

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Summary of differences between rice and Brussels sprouts

Rice has more selenium and manganese; however, Brussels sprouts are higher in vitamin K, vitamin C, vitamin A, fiber, potassium, vitamin B6, vitamin B2, and vitamin E.
Brussels sprouts cover your daily need for vitamin K, 148% more than rice.
Rice has 5 times more selenium than Brussels sprouts. While rice has 7.5µg of selenium, Brussels sprouts have only 1.6µg.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Brussels sprouts, raw.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Rice

Brussels sprouts

Contains more ZincZinc	+16.7%
Contains less SodiumSodium	-96%
Contains more ManganeseManganese	+40.1%
Contains more SeleniumSelenium	+368.8%

Contains more MagnesiumMagnesium	+91.7%
Contains more CalciumCalcium	+320%
Contains more PotassiumPotassium	+1011.4%
Contains more IronIron	+16.7%
Contains more PhosphorusPhosphorus	+60.5%

~equal in Copper ~0.07mg

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.

Rice

Brussels sprouts

Contains more Vitamin B1Vitamin B1	+17.3%
Contains more Vitamin B3Vitamin B3	+98.1%
Contains more Vitamin B5Vitamin B5	+26.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+2100%
Contains more Vitamin B2Vitamin B2	+592.3%
Contains more Vitamin B6Vitamin B6	+135.5%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+809.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~61µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.076g	153g	1019%
Vitamin K	0µg	177µg	148%
Vitamin C	0mg	85mg	94%
Fiber	0.4g	3.8g	14%
Selenium	7.5µg	1.6µg	11%
Potassium	35mg	389mg	10%
Vitamin B6	0.093mg	0.219mg	10%
Carbs	28.17g	8.95g	6%
Vitamin B2	0.013mg	0.09mg	6%
Vitamin E	0.04mg	0.88mg	6%
Manganese	0.472mg	0.337mg	6%
Vitamin B3	1.476mg	0.745mg	5%
Phosphorus	43mg	69mg	4%
Vitamin A	0µg	38µg	4%
Calories	130kcal	43kcal	4%
Magnesium	12mg	23mg	3%
Calcium	10mg	42mg	3%
Iron	1.2mg	1.4mg	3%
Choline	2.1mg	19.1mg	3%
Vitamin B5	0.39mg	0.309mg	2%
Vitamin B1	0.163mg	0.139mg	2%
Protein	2.69g	3.38g	1%
Folate	58µg	61µg	1%
Sodium	1mg	25mg	1%
Fructose		0.93g	1%
Zinc	0.49mg	0.42mg	1%
Fats	0.28g	0.3g	0%
Net carbs	27.77g	5.15g	N/A
Sugar	0.05g	2.2g	N/A
Copper	0.069mg	0.07mg	0%
Saturated fat	0.077g	0.062g	0%
Monounsaturated fat	0.088g	0.023g	0%
Tryptophan	0.031mg	0.037mg	0%
Threonine	0.096mg	0.12mg	0%
Isoleucine	0.116mg	0.132mg	0%
Leucine	0.222mg	0.152mg	0%
Lysine	0.097mg	0.154mg	0%
Methionine	0.063mg	0.032mg	0%
Phenylalanine	0.144mg	0.098mg	0%
Valine	0.164mg	0.155mg	0%
Histidine	0.063mg	0.076mg	0%