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Summer squash vs Brussels sprout - In-Depth Nutrition Comparison

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How are Summer squash and Brussels sprout different?

  • Brussels sprout has 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 sprout is 145% higher.

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

Infographic

Summer squash 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 less Sodium -92%
Contains more Iron +300%
Contains more Calcium +180%
Contains more Potassium +48.5%
Contains more Magnesium +35.3%
Contains more Copper +37.3%
Contains more Zinc +44.8%
Contains more Phosphorus +81.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Contains less Sodium -92%
Contains more Iron +300%
Contains more Calcium +180%
Contains more Potassium +48.5%
Contains more Magnesium +35.3%
Contains more Copper +37.3%
Contains more Zinc +44.8%
Contains more Phosphorus +81.6%

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 B2 +57.8%
Contains more Vitamin C +400%
Contains more Vitamin A +277%
Contains more Vitamin E +633.3%
Contains more Vitamin B1 +189.6%
Contains more Vitamin B3 +53%
Contains more Vitamin B5 +99.4%
Contains more Vitamin K +5800%
Contains more Folate +110.3%
Equal in Vitamin B6 - 0.219
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
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 B2 +57.8%
Contains more Vitamin C +400%
Contains more Vitamin A +277%
Contains more Vitamin E +633.3%
Contains more Vitamin B1 +189.6%
Contains more Vitamin B3 +53%
Contains more Vitamin B5 +99.4%
Contains more Vitamin K +5800%
Contains more Folate +110.3%
Equal in Vitamin B6 - 0.219

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.
Summer squash Brussels sprout
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 sprout Opinion
Calories 16kcal 43kcal Brussels sprout
Protein 1.21g 3.38g Brussels sprout
Fats 0.18g 0.3g Brussels sprout
Vitamin C 17mg 85mg Brussels sprout
Net carbs 2.25g 5.15g Brussels sprout
Carbs 3.35g 8.95g Brussels sprout
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.35mg 1.4mg Brussels sprout
Calcium 15mg 42mg Brussels sprout
Potassium 262mg 389mg Brussels sprout
Magnesium 17mg 23mg Brussels sprout
Sugar 2.2g 2.2g
Fiber 1.1g 3.8g Brussels sprout
Copper 0.051mg 0.07mg Brussels sprout
Zinc 0.29mg 0.42mg Brussels sprout
Starch g g
Phosphorus 38mg 69mg Brussels sprout
Sodium 2mg 25mg Summer squash
Vitamin A 200IU 754IU Brussels sprout
Vitamin E 0.12mg 0.88mg Brussels sprout
Vitamin D 0µg 0µg
Vitamin B1 0.048mg 0.139mg Brussels sprout
Vitamin B2 0.142mg 0.09mg Summer squash
Vitamin B3 0.487mg 0.745mg Brussels sprout
Vitamin B5 0.155mg 0.309mg Brussels sprout
Vitamin B6 0.218mg 0.219mg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 3µg 177µg Brussels sprout
Folate 29µg 61µg Brussels sprout
Trans Fat 0g 0g
Saturated Fat 0.044g 0.062g Summer squash
Monounsaturated Fat 0.016g 0.023g Brussels sprout
Polyunsaturated fat 0.089g 153g Brussels sprout
Tryptophan 0.011mg 0.037mg Brussels sprout
Threonine 0.028mg 0.12mg Brussels sprout
Isoleucine 0.042mg 0.132mg Brussels sprout
Leucine 0.069mg 0.152mg Brussels sprout
Lysine 0.065mg 0.154mg Brussels sprout
Methionine 0.017mg 0.032mg Brussels sprout
Phenylalanine 0.041mg 0.098mg Brussels sprout
Valine 0.053mg 0.155mg Brussels sprout
Histidine 0.025mg 0.076mg Brussels sprout
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 sprout
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18
Summer squash
81
Brussels sprout
Mineral Summary Score
12
Summer squash
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
7%
Summer squash
20%
Brussels sprout
Carbohydrates
3%
Summer squash
9%
Brussels sprout
Fats
1%
Summer squash
1%
Brussels sprout

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 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)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (2.2 g)

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