Avocado vs. Brussels Sprouts
Nutrition comparison of Avocado and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and brussels sprouts:
- Both brussels sprouts and avocado are high in dietary fiber and potassium.
- Avocado has more niacin and pantothenic acid.
- Brussels sprout has 33.2 times less saturated fat than avocado.
- Brussels sprout has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than brussels sprout.
- 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: Avocado (Avocados, raw, California) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and brussels sprout has 74% less calories than avocado - brussels sprout has 43 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Avocado has a macronutrient ratio of 4:19:77 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Brussels Sprouts | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 19% | 68% |
| Fat | 77% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprouts and avocado contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both brussels sprouts and avocado are high in dietary fiber. Avocado has 79% more dietary fiber than brussels sprout - brussels sprout has 3.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Brussels sprouts and avocado contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Brussels sprouts and avocado contain similar amounts of protein - brussels sprout has 3.4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Brussels sprout has 33.2 times less saturated fat than avocado - brussels sprout has 0.06g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 866% more Vitamin C than avocado - brussels sprout has 85mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Brussels sprout has 443% more Vitamin A than avocado - brussels sprout has 38ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Brussels sprouts and avocado contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 743% more Vitamin K than avocado - brussels sprout has 177ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more niacin and pantothenic acid. Both avocado and brussels sprouts contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Avocado | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.075 MG | 0.139 MG |
| Riboflavin | 0.143 MG | 0.09 MG |
| Niacin | 1.912 MG | 0.745 MG |
| Pantothenic acid | 1.463 MG | 0.309 MG |
| Vitamin B6 | 0.287 MG | 0.219 MG |
| Folate | 89 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 223% more calcium than avocado - brussels sprout has 42mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Brussels sprout has 130% more iron than avocado - brussels sprout has 1.4mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both brussels sprouts and avocado are high in potassium. Avocado has 30% more potassium than brussels sprout - brussels sprout has 389mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
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 avocado per 100 grams, however, avocado contains more alpha-carotene than brussels sprout per 100 grams.
| Avocado | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 63 UG | 450 UG |
| alpha-carotene | 24 UG | 6 UG |
| lutein + zeaxanthin | 271 UG | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.099 G |
| Total | 0.125 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than brussels sprout per 100 grams.
| Avocado | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 1.674 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 1.674 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: Avocado (Avocados, raw, California) and Brussels Sprouts (Brussels sprouts, raw) .
Avocado g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 avocado contain more calories in 100 grams?Avocado is high in calories and brussels sprout has 70% less calories than avocado - brussels sprout has 43 calories in 100g and avocado has 167 calories.
Does brussels sprouts or avocado have more carbohydrates?
By weight, brussels sprouts and avocado contain similar amounts of carbs - brussels sprout has 9g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does brussels sprouts or avocado contain more potassium?
Both brussels sprouts and avocado are high in potassium. Avocado has 30% more potassium than brussels sprout - brussels sprout has 389mg of potassium in 100 grams and avocado has 507mg of potassium.