Brown Rice vs. Brussels Sprouts
Nutrition comparison of Cooked Brown Rice and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and brussels sprouts:
- Brown rice has more niacin, however, brussels sprout contains more folate.
- Brussels sprout has 65% less carbohydrates than brown rice.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and brussels sprout has 65% less calories than brown rice - brown rice has 123 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to brussels sprouts for fat. Brown rice has a macronutrient ratio of 9:84:7 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Brussels Sprouts | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 84% | 68% |
| Fat | 7% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 65% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 138% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Brown rice and brussels sprouts contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brown rice and brussels sprouts contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both brown rice and brussels sprouts are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has more Vitamin C than brown rice - brussels sprout has 85mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Brussels sprout has more Vitamin A than brown rice - brussels sprout has 38ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and brussels sprouts contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 884 times more Vitamin K than brown rice - brown rice has 0.2ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brown rice has more niacin, however, brussels sprout contains more folate. Both brown rice and brussels sprouts contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Brown Rice | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.178 MG | 0.139 MG |
| Riboflavin | 0.069 MG | 0.09 MG |
| Niacin | 2.561 MG | 0.745 MG |
| Pantothenic acid | 0.38 MG | 0.309 MG |
| Vitamin B6 | 0.123 MG | 0.219 MG |
| Folate | 9 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 13 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 150% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 352% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.099 G |
| Total | 0.011 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than brussels sprout per 100 grams.
| Brown Rice | Brussels Sprouts | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 0.355 G | 0.045 G |
| Total | 0.355 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Brussels Sprouts (Brussels sprouts, raw) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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% |
|
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 | |||
FAQ
Does brown rice or brussels sprouts contain more calories in 100 grams?Brown rice is high in calories and brussels sprout has 70% less calories than brown rice - brown rice has 123 calories in 100g and brussels sprout has 43 calories.
Does brown rice or brussels sprouts have more carbohydrates?
By weight, brussels sprout has 70% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does brown rice or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 350% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and brussels sprout has 389mg of potassium.