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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
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
Saturated fat:
Sat. Fat
0.084 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.091 g
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
Starch:
0 g
Sucrose:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
73%
Minerals Daily Need Coverage Score
12%
24%
Comparison summary
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Brussels sprouts is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Brussels sprouts is lower in Saturated fat (difference - 0.022g)
Which food is richer in minerals?
Brussels sprouts is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)