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  6. Summer squash vs. Brussels sprouts

Summer squash vs. Brussels sprouts — In-Depth Nutrition Comparison

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How are Summer squash and Brussels sprouts different?

  • Brussels sprouts have more Vitamin K, Vitamin C, Iron, Fiber, Folate, Vitamin B1, Manganese, and Vitamin E than Summer squash.
  • Daily need coverage for Vitamin K from Brussels sprouts is 145% higher.

Squash, summer, all varieties, raw and Brussels sprouts, raw are the varieties used in this article.

Infographic

Summer squash vs Brussels sprouts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains less SodiumSodium -92%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +48.5%
Contains more IronIron +300%
Contains more CopperCopper +37.3%
Contains more ZincZinc +44.8%
Contains more PhosphorusPhosphorus +81.6%
Contains more ManganeseManganese +92.6%
Contains more SeleniumSelenium +700%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 45% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +277%
Contains more Vitamin EVitamin E +633.3%
Contains more Vitamin B1Vitamin B1 +189.6%
Contains more Vitamin B3Vitamin B3 +53%
Contains more Vitamin B5Vitamin B5 +99.4%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +110.3%
Contains more CholineCholine +185.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.219mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +179.3%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +167.2%
Contains more OtherOther +121%
~equal in Water ~86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated Fat: Sat. Fat 0.044 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
100%
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 -29%
Contains more Mono. FatMonounsaturated Fat +43.8%
Contains more Poly. FatPolyunsaturated fat +171810.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
21% 37% 42%
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 SucroseSucrose +1433.3%
~equal in Starch ~0g
~equal in Glucose ~0.81g
~equal in Fructose ~0.93g
~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.
Summer squash Brussels sprouts
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Summer squash Brussels sprouts Opinion
Calories 16kcal 43kcal Brussels sprouts
Protein 1.21g 3.38g Brussels sprouts
Fats 0.18g 0.3g Brussels sprouts
Vitamin C 17mg 85mg Brussels sprouts
Net carbs 2.25g 5.15g Brussels sprouts
Carbs 3.35g 8.95g Brussels sprouts
Magnesium 17mg 23mg Brussels sprouts
Calcium 15mg 42mg Brussels sprouts
Potassium 262mg 389mg Brussels sprouts
Iron 0.35mg 1.4mg Brussels sprouts
Sugar 2.2g 2.2g
Fiber 1.1g 3.8g Brussels sprouts
Copper 0.051mg 0.07mg Brussels sprouts
Zinc 0.29mg 0.42mg Brussels sprouts
Phosphorus 38mg 69mg Brussels sprouts
Sodium 2mg 25mg Summer squash
Vitamin A 200IU 754IU Brussels sprouts
Vitamin A 10µg 38µg Brussels sprouts
Vitamin E 0.12mg 0.88mg Brussels sprouts
Manganese 0.175mg 0.337mg Brussels sprouts
Selenium 0.2µg 1.6µg Brussels sprouts
Vitamin B1 0.048mg 0.139mg Brussels sprouts
Vitamin B2 0.142mg 0.09mg Summer squash
Vitamin B3 0.487mg 0.745mg Brussels sprouts
Vitamin B5 0.155mg 0.309mg Brussels sprouts
Vitamin B6 0.218mg 0.219mg Brussels sprouts
Vitamin K 3µg 177µg Brussels sprouts
Folate 29µg 61µg Brussels sprouts
Choline 6.7mg 19.1mg Brussels sprouts
Saturated Fat 0.044g 0.062g Summer squash
Monounsaturated Fat 0.016g 0.023g Brussels sprouts
Polyunsaturated fat 0.089g 153g Brussels sprouts
Tryptophan 0.011mg 0.037mg Brussels sprouts
Threonine 0.028mg 0.12mg Brussels sprouts
Isoleucine 0.042mg 0.132mg Brussels sprouts
Leucine 0.069mg 0.152mg Brussels sprouts
Lysine 0.065mg 0.154mg Brussels sprouts
Methionine 0.017mg 0.032mg Brussels sprouts
Phenylalanine 0.041mg 0.098mg Brussels sprouts
Valine 0.053mg 0.155mg Brussels sprouts
Histidine 0.025mg 0.076mg Brussels sprouts
Fructose 0.95g 0.93g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Brussels sprouts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Summer squash
76%
Brussels sprouts
Minerals Daily Need Coverage Score
12%
Summer squash
24%
Brussels sprouts

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is richer in minerals?
Brussels sprouts
Brussels sprouts is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (2.2 g)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Brussels sprouts - 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.