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Zucchini vs. Brussels sprouts — In-Depth Nutrition Comparison

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A recap on differences between zucchini and Brussels sprouts

  • Brussels sprouts are higher than zucchini in vitamin K, vitamin C, iron, fiber, folate, vitamin B1, manganese, and vitamin E.
  • Brussels sprouts cover your daily vitamin K needs 144% more than zucchini.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Brussels sprouts, raw.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 less SodiumSodium -68%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +49%
Contains more IronIron +278.4%
Contains more CopperCopper +32.1%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +81.6%
Contains more ManganeseManganese +90.4%
Contains more SeleniumSelenium +700%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin CVitamin C +374.9%
Contains more Vitamin AVitamin A +280%
Contains more Vitamin EVitamin E +633.3%
Contains more Vitamin B1Vitamin B1 +208.9%
Contains more Vitamin B3Vitamin B3 +65.2%
Contains more Vitamin B5Vitamin B5 +51.5%
Contains more Vitamin B6Vitamin B6 +34.4%
Contains more Vitamin KVitamin K +4016.3%
Contains more FolateFolate +154.2%
Contains more CholineCholine +101.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 ProteinProtein +179.3%
Contains more CarbsCarbs +187.8%
Contains more OtherOther +140.4%
~equal in Fats ~0.3g
~equal in Water ~86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated fat -26.2%
Contains more Mono. FatMonounsaturated fat +109.1%
Contains more Poly. FatPolyunsaturated fat +168031.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 GlucoseGlucose +32.1%
Contains more FructoseFructose +48.4%
Contains more SucroseSucrose +820%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Brussels sprouts DV% diff.
Polyunsaturated fat 0.091g 153g 1019%
Vitamin K 4.3µg 177µg 144%
Vitamin C 17.9mg 85mg 75%
Iron 0.37mg 1.4mg 13%
Fiber 1g 3.8g 11%
Folate 24µg 61µg 9%
Vitamin B1 0.045mg 0.139mg 8%
Manganese 0.177mg 0.337mg 7%
Vitamin E 0.12mg 0.88mg 5%
Phosphorus 38mg 69mg 4%
Protein 1.21g 3.38g 4%
Potassium 261mg 389mg 4%
Vitamin B6 0.163mg 0.219mg 4%
Calcium 16mg 42mg 3%
Vitamin A 10µg 38µg 3%
Selenium 0.2µg 1.6µg 3%
Copper 0.053mg 0.07mg 2%
Vitamin B5 0.204mg 0.309mg 2%
Vitamin B3 0.451mg 0.745mg 2%
Carbs 3.11g 8.95g 2%
Choline 9.5mg 19.1mg 2%
Calories 17kcal 43kcal 1%
Sodium 8mg 25mg 1%
Zinc 0.32mg 0.42mg 1%
Magnesium 18mg 23mg 1%
Fructose 1.38g 0.93g 1%
Fats 0.32g 0.3g 0%
Net carbs 2.11g 5.15g N/A
Sugar 2.5g 2.2g N/A
Vitamin B2 0.094mg 0.09mg 0%
Saturated fat 0.084g 0.062g 0%
Monounsaturated fat 0.011g 0.023g 0%
Tryptophan 0.01mg 0.037mg 0%
Threonine 0.029mg 0.12mg 0%
Isoleucine 0.044mg 0.132mg 0%
Leucine 0.071mg 0.152mg 0%
Lysine 0.067mg 0.154mg 0%
Methionine 0.018mg 0.032mg 0%
Phenylalanine 0.043mg 0.098mg 0%
Valine 0.054mg 0.155mg 0%
Histidine 0.026mg 0.076mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
15%
Zucchini
73%
Brussels sprouts
Minerals Daily Need Coverage Score
12%
Zucchini
24%
Brussels sprouts

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 0.022g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.