First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Carrots | Brussel sprouts |
| Nutrient | carrots | brussel sprouts |
| Protein | 4g | 16g |
| Carbohydrate | 47g | 42g |
| Fiber | 17g | 18g |
| Fat | 1g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 0g | 1g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | carrots | brussel sprouts |
| Choline | 11% | 21% |
| Vitamin A | 631% | 28% |
| Vitamin C | 20% | 527% |
| Vitamin E | 0% | 34% |
| Vitamin K | 67% | 1029% |
Carrots have significantly more Vitamins A than brussel sprouts. Brussel sprouts have significantly more Vitamins E, C, K than carrots. Carrots are a good source of Vitamin C, Niacin, Potassium, Calcium, Phosphorus. Carrots are a great source of Vitamin K, Pantothenic Acid, Vitamin B6, Iron. Carrots are an excellent source of Vitamin A. Brussel sprouts are a good source of Vitamin A, Vitamin E, Riboflavin, Niacin, Pantothenic Acid, Magnesium, Zinc, Calcium. Brussel sprouts are a great source of Thiamin, Vitamin B6, Potassium, Phosphorus. Brussel sprouts are an excellent source of Vitamin K, Vitamin C, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | carrots | brussel sprouts |
| Vitamin B1 | 17% | 65% |
| Vitamin B2 | 19% | 38% |
| Vitamin B3 | 27% | 29% |
| Vitamin B5 | 46% | 29% |
| Vitamin B6 | 55% | 93% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | carrots | brussel sprouts |
| Sodium | 30% | 8% |
| Potasium | 39% | 52% |
| Calcium | 37% | 39% |
| Magnesium | 16% | 31% |
| Phosphorus | 28% | 55% |
| Iron | 85% | 109% |
| Manganese | 38% | 68% |
| Selenium | 11% | 17% |
| Copper | 57% | 33% |
| Zinc | 10% | 21% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
