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Sweet potato vs Brussels sprout - In-Depth Nutrition Comparison

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A recap on differences between Sweet potato and Brussels sprout

  • Sweet potato is higher in Vitamin A, Vitamin B5, and Copper, yet Brussels sprout is higher in Vitamin K, Vitamin C, Folate, Iron, and Vitamin B1.
  • Brussels sprout covers your daily Vitamin K needs 146% more than Sweet potato.
  • Sweet potato contains 19 times more Vitamin A than Brussels sprout. While Sweet potato contains 709µg of Vitamin A, Brussels sprout contains only 38µg.

Food varieties used in this article are Sweet potato, raw, unprepared and Brussels sprouts, raw.

Infographic

Sweet potato 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 more Copper +115.7%
Contains more Calcium +40%
Contains more Iron +129.5%
Contains more Phosphorus +46.8%
Contains more Potassium +15.4%
Contains less Sodium -54.5%
Contains more Zinc +40%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Contains more Copper +115.7%
Contains more Calcium +40%
Contains more Iron +129.5%
Contains more Phosphorus +46.8%
Contains more Potassium +15.4%
Contains less Sodium -54.5%
Contains more Zinc +40%
Equal in Magnesium - 23

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 A +1781.6%
Contains more Vitamin B5 +158.9%
Contains more Vitamin E +238.5%
Contains more Vitamin C +3441.7%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B3 +33.8%
Contains more Folate +454.5%
Contains more Vitamin K +9733.3%
Equal in Vitamin B6 - 0.219
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 +1781.6%
Contains more Vitamin B5 +158.9%
Contains more Vitamin E +238.5%
Contains more Vitamin C +3441.7%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B3 +33.8%
Contains more Folate +454.5%
Contains more Vitamin K +9733.3%
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.
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
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Brussels sprout Opinion
Net carbs 17.12g 5.15g Sweet potato
Protein 1.57g 3.38g Brussels sprout
Fats 0.05g 0.3g Brussels sprout
Carbs 20.12g 8.95g Sweet potato
Calories 86kcal 43kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g 0.93g Brussels sprout
Sugar 4.18g 2.2g Brussels sprout
Fiber 3g 3.8g Brussels sprout
Calcium 30mg 42mg Brussels sprout
Iron 0.61mg 1.4mg Brussels sprout
Magnesium 25mg 23mg Sweet potato
Phosphorus 47mg 69mg Brussels sprout
Potassium 337mg 389mg Brussels sprout
Sodium 55mg 25mg Brussels sprout
Zinc 0.3mg 0.42mg Brussels sprout
Copper 0.151mg 0.07mg Sweet potato
Vitamin A 14187IU 754IU Sweet potato
Vitamin E 0.26mg 0.88mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 85mg Brussels sprout
Vitamin B1 0.078mg 0.139mg Brussels sprout
Vitamin B2 0.061mg 0.09mg Brussels sprout
Vitamin B3 0.557mg 0.745mg Brussels sprout
Vitamin B5 0.8mg 0.309mg Sweet potato
Vitamin B6 0.209mg 0.219mg Brussels sprout
Folate 11µg 61µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 177µg Brussels sprout
Tryptophan 0.031mg 0.037mg Brussels sprout
Threonine 0.083mg 0.12mg Brussels sprout
Isoleucine 0.055mg 0.132mg Brussels sprout
Leucine 0.092mg 0.152mg Brussels sprout
Lysine 0.066mg 0.154mg Brussels sprout
Methionine 0.029mg 0.032mg Brussels sprout
Phenylalanine 0.089mg 0.098mg Brussels sprout
Valine 0.086mg 0.155mg Brussels sprout
Histidine 0.031mg 0.076mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.062g Sweet potato
Monounsaturated Fat 0.001g 0.023g Brussels sprout
Polyunsaturated fat 0.014g 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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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
85
Sweet potato
81
Brussels sprout
Mineral Summary Score
21
Sweet potato
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
9%
Sweet potato
20%
Brussels sprout
Carbohydrates
20%
Sweet potato
9%
Brussels sprout
Fats
0%
Sweet potato
1%
Brussels sprout

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 70)
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 - 1.98g)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 30mg)
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 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.

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/168482/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.