Russet potato vs. Brussels sprouts — In-Depth Nutrition Comparison
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The main differences between Russet potato and Brussels sprouts
- Russet potato is richer in Vitamin B6, yet Brussels sprouts are richer in Vitamin K, Vitamin C, Folate, Fiber, Vitamin B1, and Vitamin E.
- Daily need coverage for Vitamin K from Brussels sprouts is 146% higher.
- Russet potato contains 2 times more Vitamin B3 than Brussels sprouts. Russet potato contains 1.348mg of Vitamin B3, while Brussels sprouts contain 0.745mg.
Food types used in this article are Potatoes, Russet, flesh and skin, baked 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.
| Contains more MagnesiumMagnesium | +30.4% |
| Contains more PotassiumPotassium | +41.4% |
| Contains more CopperCopper | +52.9% |
| Contains less SodiumSodium | -44% |
| Contains more CalciumCalcium | +133.3% |
| Contains more IronIron | +30.8% |
| Contains more ZincZinc | +20% |
| Contains more ManganeseManganese | +47.8% |
| Contains more SeleniumSelenium | +220% |
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.
| Contains more Vitamin B3Vitamin B3 | +80.9% |
| Contains more Vitamin B5Vitamin B5 | +23% |
| Contains more Vitamin B6Vitamin B6 | +61.6% |
| Contains more Vitamin CVitamin C | +924.1% |
| Contains more Vitamin AVitamin A | +7440% |
| Contains more Vitamin EVitamin E | +1157.1% |
| Contains more Vitamin B1Vitamin B1 | +107.5% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more Vitamin KVitamin K | +8750% |
| Contains more FolateFolate | +134.6% |
| Contains more CholineCholine | +27.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
| Contains more CarbsCarbs | +139.6% |
| Contains more ProteinProtein | +28.5% |
| Contains more FatsFats | +130.8% |
| Contains more WaterWater | +15.5% |
~equal in
Other
~1.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
Saturated Fat:
Sat. Fat
0.062 g
Monounsaturated Fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
153 g
| Contains less Sat. FatSaturated Fat | -48.4% |
| Contains more Mono. FatMonounsaturated Fat | +666.7% |
| Contains more Poly. FatPolyunsaturated fat | +283233.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.46 g
Glucose:
0.81 g
Fructose:
0.93 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +17.9% |
| Contains more GlucoseGlucose | +118.9% |
| Contains more FructoseFructose | +190.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 97kcal | 43kcal |
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| Protein | 2.63g | 3.38g |
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| Fats | 0.13g | 0.3g |
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| Vitamin C | 8.3mg | 85mg |
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| Net carbs | 19.14g | 5.15g |
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| Carbs | 21.44g | 8.95g |
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| Magnesium | 30mg | 23mg |
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| Calcium | 18mg | 42mg |
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| Potassium | 550mg | 389mg |
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| Iron | 1.07mg | 1.4mg |
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| Sugar | 1.08g | 2.2g |
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| Fiber | 2.3g | 3.8g |
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| Copper | 0.107mg | 0.07mg |
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| Zinc | 0.35mg | 0.42mg |
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| Starch | 17.45g |
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| Phosphorus | 71mg | 69mg |
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| Sodium | 14mg | 25mg |
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| Vitamin A | 10IU | 754IU |
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| Vitamin A | 1µg | 38µg |
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| Vitamin E | 0.07mg | 0.88mg |
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| Manganese | 0.228mg | 0.337mg |
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| Selenium | 0.5µg | 1.6µg |
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| Vitamin B1 | 0.067mg | 0.139mg |
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| Vitamin B2 | 0.048mg | 0.09mg |
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| Vitamin B3 | 1.348mg | 0.745mg |
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| Vitamin B5 | 0.38mg | 0.309mg |
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| Vitamin B6 | 0.354mg | 0.219mg |
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| Vitamin K | 2µg | 177µg |
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| Folate | 26µg | 61µg |
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| Choline | 15mg | 19.1mg |
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| Saturated Fat | 0.032g | 0.062g |
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| Monounsaturated Fat | 0.003g | 0.023g |
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| Polyunsaturated fat | 0.054g | 153g |
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| Tryptophan | 0.027mg | 0.037mg |
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| Threonine | 0.086mg | 0.12mg |
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| Isoleucine | 0.085mg | 0.132mg |
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| Leucine | 0.125mg | 0.152mg |
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| Lysine | 0.137mg | 0.154mg |
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| Methionine | 0.041mg | 0.032mg |
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| Phenylalanine | 0.104mg | 0.098mg |
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| Valine | 0.131mg | 0.155mg |
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| Histidine | 0.044mg | 0.076mg |
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| Fructose | 0.32g | 0.93g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
76%
Minerals Daily Need Coverage Score
23%
24%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Russet potato is lower in glycemic index (difference - 82)
Which food is cheaper?
Russet potato is cheaper (difference - $0.4)
Which food is richer in vitamins?
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.