Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and brussels sprouts:
Beets and brussels sprouts contain similar amounts of calories - beet has 43 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, beets is lighter in protein, heavier in carbs and similar to brussels sprouts for fat. Beets has a macronutrient ratio of 14:83:3 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Beets | Brussels Sprouts | |
---|---|---|
Protein | 14% | 26% |
Carbohydrates | 83% | 68% |
Fat | 3% | 6% |
Alcohol | ~ | ~ |
Beets and brussels sprouts contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
Both beets and brussels sprouts are high in dietary fiber. Brussels sprout has 36% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
Brussels sprout has 67% less sugar than beet - beet has 6.8g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Brussels sprout has 110% more protein than beet - beet has 1.6g of protein per 100 grams and brussels sprout has 3.4g of protein.
Both beets and brussels sprouts are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Brussels sprout is an excellent source of Vitamin C and it has 16 times more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Brussels sprout has 18 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Beets and brussels sprouts contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Brussels sprout is an excellent source of Vitamin K and it has 884 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
Brussels sprout has more thiamin, niacin and Vitamin B6. Both beets and brussels sprouts contain significant amounts of riboflavin, pantothenic acid and folate.
Beets | Brussels Sprouts | |
---|---|---|
Thiamin | 0.031 MG | 0.139 MG |
Riboflavin | 0.04 MG | 0.09 MG |
Niacin | 0.334 MG | 0.745 MG |
Pantothenic acid | 0.155 MG | 0.309 MG |
Vitamin B6 | 0.067 MG | 0.219 MG |
Folate | 109 UG | 61 UG |
Brussels sprout is a great source of calcium and it has 163% more calcium than beet - beet has 16mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
Brussels sprout has 75% more iron than beet - beet has 0.8mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
Both beets and brussels sprouts are high in potassium. Brussels sprout has 20% more potassium than beet - beet has 325mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
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, both beets and brussels sprouts contain significant amounts of luteolin.
Beets | Brussels Sprouts | |
---|---|---|
luteolin | 0.37 mg | 0.33 mg |
Quercetin | 0.13 mg | 1.92 mg |
kaempferol | ~ | 0.86 mg |
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,
Beets | Brussels Sprouts | |
---|---|---|
beta-carotene | 20 UG | 450 UG |
alpha-carotene | ~ | 6 UG |
lutein + zeaxanthin | ~ | 1590 UG |
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than beet per 100 grams.
Beets | Brussels Sprouts | |
---|---|---|
alpha linoleic acid | 0.005 G | 0.099 G |
Total | 0.005 G | 0.099 G |
Comparing omega-6 fatty acids, both beets and brussels sprouts contain significant amounts of linoleic acid.
Beets | Brussels Sprouts | |
---|---|---|
linoleic acid | 0.055 G | 0.045 G |
other omega 6 | ~ | 0.001 G |
Total | 0.055 G | 0.046 G |
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: Beets (Beets, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Beets g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||