Banana vs. Brussels Sprouts
Nutrition comparison of Banana and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and brussels sprouts:
- Both brussels sprouts and banana are high in dietary fiber and potassium.
- Brussels sprout has 4.5 times less sugar than banana.
- Brussels sprout has 52% less calories than banana.
- Brussels sprout has 61% less carbohydrates than banana.
- Brussels sprout has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than brussels sprout.
- Brussels sprout has more thiamin and folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
USDA sources for nutritional information: Banana (Bananas, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprout has 52% less calories than banana - brussels sprout has 43 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and similar to brussels sprouts for fat. Banana has a macronutrient ratio of 5:93:3 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Brussels Sprouts | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 93% | 68% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 61% less carbohydrates than banana - brussels sprout has 9g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both brussels sprouts and banana are high in dietary fiber. Brussels sprout has 46% more dietary fiber than banana - brussels sprout has 3.8g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Brussels sprout has 4.5 times less sugar than banana - brussels sprout has 2.2g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Brussels sprout has 210% more protein than banana - brussels sprout has 3.4g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both brussels sprouts and banana are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 877% more Vitamin C than banana - brussels sprout has 85mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Brussels sprout has 11 times more Vitamin A than banana - brussels sprout has 38ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Brussels sprouts and banana contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 353 times more Vitamin K than banana - brussels sprout has 177ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin and folate. Both banana and brussels sprouts contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Banana | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.031 MG | 0.139 MG |
| Riboflavin | 0.073 MG | 0.09 MG |
| Niacin | 0.665 MG | 0.745 MG |
| Pantothenic acid | 0.334 MG | 0.309 MG |
| Vitamin B6 | 0.367 MG | 0.219 MG |
| Folate | 20 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 740% more calcium than banana - brussels sprout has 42mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Brussels sprout has 438% more iron than banana - brussels sprout has 1.4mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both brussels sprouts and banana are high in potassium. Brussels sprout has a little more potassium (9%) than banana by weight - brussels sprout has 389mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Banana | Brussels Sprouts | |
|---|---|---|
| kaempferol | 0.11 mg | 0.86 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.06 mg | 1.92 mg |
| luteolin | ~ | 0.33 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, brussels sprout has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than brussels sprout per 100 grams.
| Banana | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 26 UG | 450 UG |
| alpha-carotene | 25 UG | 6 UG |
| lutein + zeaxanthin | 22 UG | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.099 G |
| Total | 0.027 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both banana and brussels sprouts contain small amounts of linoleic acid.
| Banana | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.046 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.046 G | 0.046 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Banana (Bananas, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Banana g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or banana contain more calories in 100 grams?Brussels sprout has 50% less calories than banana - brussels sprout has 43 calories in 100g and banana has 89 calories.
Does brussels sprouts or banana have more carbohydrates?
By weight, brussels sprout has 60% fewer carbohydrates than banana - brussels sprout has 9g of carbs for 100g and banana has 22.8g of carbohydrates.
Does brussels sprouts or banana contain more potassium?
Both brussels sprouts and banana are high in potassium. Brussels sprout has a little more potassium ( 10%) than banana by weight - brussels sprout has 389mg of potassium in 100 grams and banana has 358mg of potassium.