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  6. Winter squash vs. Brussels sprouts

Winter squash vs. Brussels sprouts — In-Depth Nutrition Comparison

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Important differences between Winter squash and Brussels sprouts

  • Winter squash has more Vitamin A, however, Brussels sprouts has more Vitamin K, Vitamin C, Iron, Folate, Vitamin B1, Phosphorus, Manganese, and Vitamin E.
  • Brussels sprouts' daily need coverage for Vitamin K is 144% more.
  • Winter squash has 7 times more Vitamin A than Brussels sprouts. Winter squash has 261µg of Vitamin A, while Brussels sprouts have 38µg.

The food varieties used in the comparison are Squash, winter, all varieties, cooked, baked, without salt and Brussels sprouts, raw.

Infographic

Winter squash vs Brussels sprouts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more CopperCopper +17.1%
Contains less SodiumSodium -96%
Contains more MagnesiumMagnesium +76.9%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +61.4%
Contains more IronIron +218.2%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +263.2%
Contains more ManganeseManganese +80.2%
Contains more SeleniumSelenium +300%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 45% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +592.7%
Contains more Vitamin CVitamin C +785.4%
Contains more Vitamin EVitamin E +633.3%
Contains more Vitamin B1Vitamin B1 +768.8%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B5Vitamin B5 +32.1%
Contains more Vitamin B6Vitamin B6 +36%
Contains more Vitamin KVitamin K +3922.7%
Contains more FolateFolate +205%
Contains more CholineCholine +80.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more FatsFats +16.7%
Contains more ProteinProtein +279.8%
Contains more OtherOther +95.7%
~equal in Carbs ~8.95g
~equal in Water ~86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated Fat: Sat. Fat 0.072 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
100%
Saturated Fat: Sat. Fat 0.062 g
Monounsaturated Fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated Fat +13%
Contains less Sat. FatSaturated Fat -13.9%
Contains more Poly. FatPolyunsaturated fat +103981.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Brussels sprouts Opinion
Calories 37kcal 43kcal Brussels sprouts
Protein 0.89g 3.38g Brussels sprouts
Fats 0.35g 0.3g Winter squash
Vitamin C 9.6mg 85mg Brussels sprouts
Net carbs 6.05g 5.15g Winter squash
Carbs 8.85g 8.95g Brussels sprouts
Magnesium 13mg 23mg Brussels sprouts
Calcium 22mg 42mg Brussels sprouts
Potassium 241mg 389mg Brussels sprouts
Iron 0.44mg 1.4mg Brussels sprouts
Sugar 3.3g 2.2g Brussels sprouts
Fiber 2.8g 3.8g Brussels sprouts
Copper 0.082mg 0.07mg Winter squash
Zinc 0.22mg 0.42mg Brussels sprouts
Phosphorus 19mg 69mg Brussels sprouts
Sodium 1mg 25mg Winter squash
Vitamin A 5223IU 754IU Winter squash
Vitamin A 261µg 38µg Winter squash
Vitamin E 0.12mg 0.88mg Brussels sprouts
Manganese 0.187mg 0.337mg Brussels sprouts
Selenium 0.4µg 1.6µg Brussels sprouts
Vitamin B1 0.016mg 0.139mg Brussels sprouts
Vitamin B2 0.067mg 0.09mg Brussels sprouts
Vitamin B3 0.495mg 0.745mg Brussels sprouts
Vitamin B5 0.234mg 0.309mg Brussels sprouts
Vitamin B6 0.161mg 0.219mg Brussels sprouts
Vitamin K 4.4µg 177µg Brussels sprouts
Folate 20µg 61µg Brussels sprouts
Choline 10.6mg 19.1mg Brussels sprouts
Saturated Fat 0.072g 0.062g Brussels sprouts
Monounsaturated Fat 0.026g 0.023g Winter squash
Polyunsaturated fat 0.147g 153g Brussels sprouts
Tryptophan 0.013mg 0.037mg Brussels sprouts
Threonine 0.027mg 0.12mg Brussels sprouts
Isoleucine 0.035mg 0.132mg Brussels sprouts
Leucine 0.05mg 0.152mg Brussels sprouts
Lysine 0.033mg 0.154mg Brussels sprouts
Methionine 0.011mg 0.032mg Brussels sprouts
Phenylalanine 0.035mg 0.098mg Brussels sprouts
Valine 0.038mg 0.155mg Brussels sprouts
Histidine 0.017mg 0.076mg Brussels sprouts
Fructose 0.93g Brussels sprouts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Brussels sprouts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Winter squash
76%
Brussels sprouts
Minerals Daily Need Coverage Score
12%
Winter squash
24%
Brussels sprouts

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Brussels sprouts
Brussels sprouts is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Brussels sprouts
Brussels sprouts is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Brussels sprouts - 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.