Beef vs. Brussels Sprouts
Nutrition comparison of Cooked Beef 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
beef
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and brussels sprouts:
- Both beef and brussels sprouts are high in potassium.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Brussels sprout has more thiamin and folate, however, beef contains more niacin, pantothenic acid and Vitamin B12.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and brussels sprout has 84% less calories than beef - beef has 277 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Beef has a macronutrient ratio of 38:0:62 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Brussels Sprouts | |
|---|---|---|
| Protein | 38% | 26% |
| Carbohydrates | ~ | 68% |
| Fat | 62% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than brussels sprout - brussels sprout has 9g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has more dietary fiber than beef - brussels sprout has 3.8g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than brussels sprout - brussels sprout has 2.2g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 651% more protein than brussels sprout - beef has 25.4g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and brussels sprout has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
trans fat
Brussels sprout has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and brussels sprout does not contain significant amounts.
cholesterol
Brussels sprout has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and brussels sprout does not contain significant amounts.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has more Vitamin C than beef - brussels sprout has 85mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Brussels sprout has 11 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin D
Beef and brussels sprouts contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and brussels sprout does not contain significant amounts.
Vitamin E
Beef and brussels sprouts contain similar amounts of Vitamin E - beef has 0.12mg 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 58 times more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin and folate, however, beef contains more niacin, pantothenic acid and Vitamin B12. Both beef and brussels sprouts contain significant amounts of riboflavin and Vitamin B6.
| Beef | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.051 MG | 0.139 MG |
| Riboflavin | 0.176 MG | 0.09 MG |
| Niacin | 4.537 MG | 0.745 MG |
| Pantothenic acid | 0.658 MG | 0.309 MG |
| Vitamin B6 | 0.336 MG | 0.219 MG |
| Folate | 11 UG | 61 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef and brussels sprouts contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Beef is a great source of iron and it has 61% more iron than brussels sprout - beef has 2.3mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both beef and brussels sprouts are high in potassium. Brussels sprout has 41% more potassium than beef - beef has 275mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Beef | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.099 G |
| Total | 0.056 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than brussels sprout per 100 grams.
| Beef | Brussels Sprouts | |
|---|---|---|
| other omega 6 | 0.047 G | 0.001 G |
| linoleic acid | 0.39 G | 0.045 G |
| Total | 0.437 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Brussels Sprouts (Brussels sprouts, raw) .
Cooked Beef g
()
|
Daily Values (%) |
Brussels Sprouts g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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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 % |
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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% |
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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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or brussels sprouts contain more calories in 100 grams?Beef is high in calories and brussels sprout has 80% less calories than beef - beef has 277 calories in 100g and brussels sprout has 43 calories.
Is beef or brussels sprouts better for protein?
Beef is a fantastic source of protein and it has 650% more protein than brussels sprout - beef has 25.4g of protein per 100 grams and brussels sprout has 3.4g of protein.
Does brussels sprouts or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than brussels sprout - brussels sprout has 9g of carbs for 100g and beef has no carbs..
Does beef or brussels sprouts contain more potassium?
Both beef and brussels sprouts are high in potassium. Brussels sprout has 40% more potassium than beef - beef has 275mg of potassium in 100 grams and brussels sprout has 389mg of potassium.