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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 Iron +129.5%
Contains more Calcium +40%
Contains more Potassium +15.4%
Contains more Zinc +40%
Contains more Phosphorus +46.8%
Contains less Sodium -54.5%
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Contains more Copper +115.7%
Contains more Iron +129.5%
Contains more Calcium +40%
Contains more Potassium +15.4%
Contains more Zinc +40%
Contains more Phosphorus +46.8%
Contains less Sodium -54.5%
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 C +3441.7%
Contains more Vitamin E +238.5%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B3 +33.8%
Contains more Vitamin K +9733.3%
Contains more Folate +454.5%
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 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
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 A +1781.6%
Contains more Vitamin B5 +158.9%
Contains more Vitamin C +3441.7%
Contains more Vitamin E +238.5%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B3 +33.8%
Contains more Vitamin K +9733.3%
Contains more Folate +454.5%
Equal in Vitamin B6 - 0.219

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
9%
Sweet potato
20%
Brussels sprout
Carbohydrates
20%
Sweet potato
9%
Brussels sprout
Fats
0%
Sweet potato
1%
Brussels sprout

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Brussels sprout
Brussels sprout contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sweet potato Brussels sprout Opinion
Calories 86 43 Sweet potato
Protein 1.57 3.38 Brussels sprout
Fats 0.05 0.3 Brussels sprout
Vitamin C 2.4 85 Brussels sprout
Carbs 20.12 8.95 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 1.4 Brussels sprout
Calcium 30 42 Brussels sprout
Potassium 337 389 Brussels sprout
Magnesium 25 23 Sweet potato
Sugars 4.18 2.2 Brussels sprout
Fiber 3 3.8 Brussels sprout
Copper 0.151 0.07 Sweet potato
Zinc 0.3 0.42 Brussels sprout
Starch 12.65 Sweet potato
Phosphorus 47 69 Brussels sprout
Sodium 55 25 Brussels sprout
Vitamin A 14187 754 Sweet potato
Vitamin E 0.26 0.88 Brussels sprout
Vitamin D 0 0
Vitamin B1 0.078 0.139 Brussels sprout
Vitamin B2 0.061 0.09 Brussels sprout
Vitamin B3 0.557 0.745 Brussels sprout
Vitamin B5 0.8 0.309 Sweet potato
Vitamin B6 0.209 0.219 Brussels sprout
Vitamin B12 0 0
Vitamin K 1.8 177 Brussels sprout
Folate 11 61 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.018 0.062 Sweet potato
Monounsaturated Fat 0.001 0.023 Brussels sprout
Polyunsaturated fat 0.014 153 Brussels sprout
Tryptophan 0.031 0.037 Brussels sprout
Threonine 0.083 0.12 Brussels sprout
Isoleucine 0.055 0.132 Brussels sprout
Leucine 0.092 0.152 Brussels sprout
Lysine 0.066 0.154 Brussels sprout
Methionine 0.029 0.032 Brussels sprout
Phenylalanine 0.089 0.098 Brussels sprout
Valine 0.086 0.155 Brussels sprout
Histidine 0.031 0.076 Brussels sprout
Fructose 0.7 0.93 Brussels sprout

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 of 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.