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Zucchini vs Brussels sprout - In-Depth Nutrition Comparison

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A recap on differences between Zucchini and Brussels sprout

  • Brussels sprout is higher than Zucchini in Vitamin K, Vitamin C, Iron, Fiber, Folate, Vitamin B1, Manganese, and Vitamin E .
  • Brussels sprout covers 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -68%
Contains more Iron +278.4%
Contains more Calcium +162.5%
Contains more Potassium +49%
Contains more Magnesium +27.8%
Contains more Copper +32.1%
Contains more Zinc +31.3%
Contains more Phosphorus +81.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Contains less Sodium -68%
Contains more Iron +278.4%
Contains more Calcium +162.5%
Contains more Potassium +49%
Contains more Magnesium +27.8%
Contains more Copper +32.1%
Contains more Zinc +31.3%
Contains more Phosphorus +81.6%

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 C +374.9%
Contains more Vitamin A +277%
Contains more Vitamin E +633.3%
Contains more Vitamin B1 +208.9%
Contains more Vitamin B3 +65.2%
Contains more Vitamin B5 +51.5%
Contains more Vitamin B6 +34.4%
Contains more Vitamin K +4016.3%
Contains more Folate +154.2%
Equal in Vitamin B2 - 0.09
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
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 C +374.9%
Contains more Vitamin A +277%
Contains more Vitamin E +633.3%
Contains more Vitamin B1 +208.9%
Contains more Vitamin B3 +65.2%
Contains more Vitamin B5 +51.5%
Contains more Vitamin B6 +34.4%
Contains more Vitamin K +4016.3%
Contains more Folate +154.2%
Equal in Vitamin B2 - 0.09

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Brussels sprout
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 sprout Opinion
Calories 17kcal 43kcal Brussels sprout
Protein 1.21g 3.38g Brussels sprout
Fats 0.32g 0.3g Zucchini
Vitamin C 17.9mg 85mg Brussels sprout
Net carbs 2.11g 5.15g Brussels sprout
Carbs 3.11g 8.95g Brussels sprout
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 1.4mg Brussels sprout
Calcium 16mg 42mg Brussels sprout
Potassium 261mg 389mg Brussels sprout
Magnesium 18mg 23mg Brussels sprout
Sugar 2.5g 2.2g Brussels sprout
Fiber 1g 3.8g Brussels sprout
Copper 0.053mg 0.07mg Brussels sprout
Zinc 0.32mg 0.42mg Brussels sprout
Starch 0g g Zucchini
Phosphorus 38mg 69mg Brussels sprout
Sodium 8mg 25mg Zucchini
Vitamin A 200IU 754IU Brussels sprout
Vitamin E 0.12mg 0.88mg Brussels sprout
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.139mg Brussels sprout
Vitamin B2 0.094mg 0.09mg Zucchini
Vitamin B3 0.451mg 0.745mg Brussels sprout
Vitamin B5 0.204mg 0.309mg Brussels sprout
Vitamin B6 0.163mg 0.219mg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 177µg Brussels sprout
Folate 24µg 61µg Brussels sprout
Trans Fat 0g 0g
Saturated Fat 0.084g 0.062g Brussels sprout
Monounsaturated Fat 0.011g 0.023g Brussels sprout
Polyunsaturated fat 0.091g 153g Brussels sprout
Tryptophan 0.01mg 0.037mg Brussels sprout
Threonine 0.029mg 0.12mg Brussels sprout
Isoleucine 0.044mg 0.132mg Brussels sprout
Leucine 0.071mg 0.152mg Brussels sprout
Lysine 0.067mg 0.154mg Brussels sprout
Methionine 0.018mg 0.032mg Brussels sprout
Phenylalanine 0.043mg 0.098mg Brussels sprout
Valine 0.054mg 0.155mg Brussels sprout
Histidine 0.026mg 0.076mg Brussels sprout
Fructose 1.38g 0.93g Zucchini

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Zucchini
81
Brussels sprout
Mineral Summary Score
12
Zucchini
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 food.
Protein
7%
Zucchini
20%
Brussels sprout
Carbohydrates
3%
Zucchini
9%
Brussels sprout
Fats
1%
Zucchini
1%
Brussels sprout

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 sprout
Brussels sprout is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 0.022g)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($0.4)

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 to the foods presented on this page can be found below.

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