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  6. Waffle vs. Brussels sprout

Waffle vs. Brussels sprout — In-Depth Nutrition Comparison

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A recap on differences between Waffle and Brussels sprout

  • Waffle is higher in Selenium, Calcium, Vitamin B2, Phosphorus, and Iron, yet Brussels sprout is higher in Vitamin C, and Vitamin B6.
  • Brussels sprout covers your daily Vitamin C needs 94% more than Waffle.

Food varieties used in this article are Waffles, plain, prepared from recipe and Brussels sprouts, raw.

Infographic

Waffle 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Waffle
Waffle
5
:
5
Brussels sprout
Brussels sprout
Contains more Calcium +507.1%
Contains more Iron +65%
Contains more Phosphorus +175.4%
Contains more Zinc +61.9%
Contains more Selenium +2787.5%
Contains more Magnesium +21.1%
Contains more Potassium +144.7%
Contains less Sodium -95.1%
Contains more Copper +12.9%
Contains more Manganese +27.2%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains more Calcium +507.1%
Contains more Iron +65%
Contains more Phosphorus +175.4%
Contains more Zinc +61.9%
Contains more Selenium +2787.5%
Contains more Magnesium +21.1%
Contains more Potassium +144.7%
Contains less Sodium -95.1%
Contains more Copper +12.9%
Contains more Manganese +27.2%

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.
Waffle
Waffle
5
:
7
Brussels sprout
Brussels sprout
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +285.6%
Contains more Vitamin B3 +178.3%
Contains more Vitamin B5 +57%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +230.7%
Contains more Vitamin C +21150%
Contains more Vitamin B6 +291.1%
Contains more Folate +32.6%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
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 B1 +89.2%
Contains more Vitamin B2 +285.6%
Contains more Vitamin B3 +178.3%
Contains more Vitamin B5 +57%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +230.7%
Contains more Vitamin C +21150%
Contains more Vitamin B6 +291.1%
Contains more Folate +32.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
:
1
Brussels sprout
Brussels sprout
Contains more Protein +133.7%
Contains more Fats +4600%
Contains more Carbs +267.6%
Contains more Other +126.3%
Contains more Water +104.8%
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 Protein +133.7%
Contains more Fats +4600%
Contains more Carbs +267.6%
Contains more Other +126.3%
Contains more Water +104.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
1
:
2
Brussels sprout
Brussels sprout
Contains more Monounsaturated Fat +15208.7%
Contains less Saturated Fat -97.8%
Contains more Polyunsaturated fat +2155%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains more Monounsaturated Fat +15208.7%
Contains less Saturated Fat -97.8%
Contains more Polyunsaturated fat +2155%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Brussels sprout
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Waffle Brussels sprout Opinion
Net carbs 32.9g 5.15g Waffle
Protein 7.9g 3.38g Waffle
Fats 14.1g 0.3g Waffle
Carbs 32.9g 8.95g Waffle
Calories 291kcal 43kcal Waffle
Fructose 0.93g Brussels sprout
Sugar 2.2g Waffle
Fiber 3.8g Brussels sprout
Calcium 255mg 42mg Waffle
Iron 2.31mg 1.4mg Waffle
Magnesium 19mg 23mg Brussels sprout
Phosphorus 190mg 69mg Waffle
Potassium 159mg 389mg Brussels sprout
Sodium 511mg 25mg Brussels sprout
Zinc 0.68mg 0.42mg Waffle
Copper 0.062mg 0.07mg Brussels sprout
Manganese 0.265mg 0.337mg Brussels sprout
Selenium 46.2µg 1.6µg Waffle
Vitamin A 228IU 754IU Brussels sprout
Vitamin A RAE 65µg 38µg Waffle
Vitamin E 0.88mg Brussels sprout
Vitamin C 0.4mg 85mg Brussels sprout
Vitamin B1 0.263mg 0.139mg Waffle
Vitamin B2 0.347mg 0.09mg Waffle
Vitamin B3 2.073mg 0.745mg Waffle
Vitamin B5 0.485mg 0.309mg Waffle
Vitamin B6 0.056mg 0.219mg Brussels sprout
Folate 46µg 61µg Brussels sprout
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 177µg Brussels sprout
Tryptophan 0.099mg 0.037mg Waffle
Threonine 0.289mg 0.12mg Waffle
Isoleucine 0.362mg 0.132mg Waffle
Leucine 0.63mg 0.152mg Waffle
Lysine 0.384mg 0.154mg Waffle
Methionine 0.179mg 0.032mg Waffle
Phenylalanine 0.395mg 0.098mg Waffle
Valine 0.409mg 0.155mg Waffle
Histidine 0.187mg 0.076mg Waffle
Cholesterol 69mg 0mg Brussels sprout
Saturated Fat 2.866g 0.062g Brussels sprout
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.023g Waffle
Polyunsaturated fat 6.785g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle 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 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
26%
Waffle
81%
Brussels sprout
Minerals Daily Need Coverage Score
66%
Waffle
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Waffle
Waffle is lower in glycemic index (difference - 76)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.4)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 486mg)
Which food is lower in Cholesterol?
Brussels sprout
Brussels sprout is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 2.804g)
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

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.