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Sweet potato vs Brussels sprout - In-Depth Nutrition Comparison

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What are the main differences between Sweet potato and Brussels sprout?

  • Sweet potato is richer in Vitamin A RAE, Vitamin B5, Copper, Manganese, and Vitamin B6, while Brussels sprout is higher in Vitamin K, Vitamin C, Folate, and Iron.
  • Brussels sprout's daily need coverage for Vitamin K is 146% higher.
  • Brussels sprout has 25 times less Vitamin A RAE than Sweet potato. Sweet potato has 961µg of Vitamin A RAE, while Brussels sprout has 38µg.

We used Sweet potato, cooked, baked in skin, flesh, without salt and Brussels sprouts, raw types in this comparison.

Infographic

Sweet potato vs Brussels sprout 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sweet potato
Sweet potato
3
:
5
Brussels sprout
Brussels sprout
Contains more Magnesium +17.4%
Contains more Potassium +22.1%
Contains more Copper +130%
Contains more Calcium +10.5%
Contains more Iron +102.9%
Contains more Phosphorus +27.8%
Contains less Sodium -30.6%
Contains more Zinc +31.3%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 26% 20% 24% 42% 5% 9% 54%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Contains more Magnesium +17.4%
Contains more Potassium +22.1%
Contains more Copper +130%
Contains more Calcium +10.5%
Contains more Iron +102.9%
Contains more Phosphorus +27.8%
Contains less Sodium -30.6%
Contains more Zinc +31.3%

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
Sweet potato
Sweet potato
5
:
5
Brussels sprout
Brussels sprout
Contains more Vitamin A +2448.8%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +186.1%
Contains more Vitamin B6 +30.6%
Contains more Vitamin E +23.9%
Contains more Vitamin C +333.7%
Contains more Vitamin B1 +29.9%
Contains more Folate +916.7%
Contains more Vitamin K +7595.7%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Contains more Vitamin A +2448.8%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +186.1%
Contains more Vitamin B6 +30.6%
Contains more Vitamin E +23.9%
Contains more Vitamin C +333.7%
Contains more Vitamin B1 +29.9%
Contains more Folate +916.7%
Contains more Vitamin K +7595.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Brussels sprout
Brussels sprout
Contains more Carbs +131.4%
Contains more Protein +68.2%
Contains more Fats +100%
Contains more Water +13.5%
Equal in Other - 1.37
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more Carbs +131.4%
Contains more Protein +68.2%
Contains more Fats +100%
Contains more Water +13.5%
Equal in Other - 1.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Brussels sprout
Brussels sprout
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +1050%
Contains more Polyunsaturated fat +166204.3%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +1050%
Contains more Polyunsaturated fat +166204.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Brussels sprout
Brussels sprout
Contains more Starch +∞%
Contains more Sucrose +395.7%
Contains more Maltose +∞%
Contains more Glucose +42.1%
Contains more Fructose +86%
Sweet potato
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
Brussels sprout
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 Starch +∞%
Contains more Sucrose +395.7%
Contains more Maltose +∞%
Contains more Glucose +42.1%
Contains more Fructose +86%

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.
Sweet potato Brussels sprout
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Brussels sprout Opinion
Net carbs 17.41g 5.15g Sweet potato
Protein 2.01g 3.38g Brussels sprout
Fats 0.15g 0.3g Brussels sprout
Carbs 20.71g 8.95g Sweet potato
Calories 90kcal 43kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g 0.93g Brussels sprout
Sugar 6.48g 2.2g Brussels sprout
Fiber 3.3g 3.8g Brussels sprout
Calcium 38mg 42mg Brussels sprout
Iron 0.69mg 1.4mg Brussels sprout
Magnesium 27mg 23mg Sweet potato
Phosphorus 54mg 69mg Brussels sprout
Potassium 475mg 389mg Sweet potato
Sodium 36mg 25mg Brussels sprout
Zinc 0.32mg 0.42mg Brussels sprout
Copper 0.161mg 0.07mg Sweet potato
Vitamin A 19218IU 754IU Sweet potato
Vitamin A RAE 961µg 38µg Sweet potato
Vitamin E 0.71mg 0.88mg Brussels sprout
Vitamin C 19.6mg 85mg Brussels sprout
Vitamin B1 0.107mg 0.139mg Brussels sprout
Vitamin B2 0.106mg 0.09mg Sweet potato
Vitamin B3 1.487mg 0.745mg Sweet potato
Vitamin B5 0.884mg 0.309mg Sweet potato
Vitamin B6 0.286mg 0.219mg Sweet potato
Folate 6µg 61µg Brussels sprout
Vitamin K 2.3µg 177µg Brussels sprout
Tryptophan 0.04mg 0.037mg Sweet potato
Threonine 0.107mg 0.12mg Brussels sprout
Isoleucine 0.07mg 0.132mg Brussels sprout
Leucine 0.118mg 0.152mg Brussels sprout
Lysine 0.084mg 0.154mg Brussels sprout
Methionine 0.037mg 0.032mg Sweet potato
Phenylalanine 0.114mg 0.098mg Sweet potato
Valine 0.11mg 0.155mg Brussels sprout
Histidine 0.039mg 0.076mg Brussels sprout
Saturated Fat 0.052g 0.062g Sweet potato
Monounsaturated Fat 0.002g 0.023g Brussels sprout
Polyunsaturated fat 0.092g 153g Brussels sprout

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
120%
Sweet potato
81%
Brussels sprout
Minerals Daily Need Coverage Score
24%
Sweet potato
23%
Brussels sprout

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 0)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 4.28g)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 11mg)
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.
Which food is richer in vitamins?
?
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.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.