Blueberry vs. Brussels Sprouts
Nutrition comparison of Blueberry and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and brussels sprouts:
- Both brussels sprouts and blueberry are high in dietary fiber.
- Brussels sprout has 3.5 times less sugar than blueberry.
- Brussels sprout has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprouts and blueberry contain similar amounts of calories - brussels sprout has 43 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and similar to brussels sprouts for fat. Blueberry has a macronutrient ratio of 5:91:5 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Brussels Sprouts | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 91% | 68% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprouts and blueberry contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both brussels sprouts and blueberry are high in dietary fiber. Brussels sprout has 58% more dietary fiber than blueberry - brussels sprout has 3.8g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Brussels sprout has 3.5 times less sugar than blueberry - brussels sprout has 2.2g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Brussels sprout has 357% more protein than blueberry - brussels sprout has 3.4g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both brussels sprouts and blueberry are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 776% more Vitamin C than blueberry - brussels sprout has 85mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Brussels sprout has 11 times more Vitamin A than blueberry - brussels sprout has 38ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Brussels sprouts and blueberry contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 817% more Vitamin K than blueberry - brussels sprout has 177ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, pantothenic acid, Vitamin B6 and folate. Both blueberry and brussels sprouts contain significant amounts of riboflavin and niacin.
| Blueberry | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.037 MG | 0.139 MG |
| Riboflavin | 0.041 MG | 0.09 MG |
| Niacin | 0.418 MG | 0.745 MG |
| Pantothenic acid | 0.124 MG | 0.309 MG |
| Vitamin B6 | 0.052 MG | 0.219 MG |
| Folate | 6 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 600% more calcium than blueberry - brussels sprout has 42mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Brussels sprout has 400% more iron than blueberry - brussels sprout has 1.4mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 405% more potassium than blueberry - brussels sprout has 389mg of potassium per 100 grams and blueberry has 77mg 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, both blueberry and brussels sprouts contain significant amounts of luteolin and kaempferol.
| Blueberry | Brussels Sprouts | |
|---|---|---|
| luteolin | 0.2 mg | 0.33 mg |
| kaempferol | 1.66 mg | 0.86 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 1.92 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,
| Blueberry | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 32 UG | 450 UG |
| lutein + zeaxanthin | 80 UG | 1590 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.099 G |
| Total | 0.058 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and brussels sprouts contain significant amounts of linoleic acid.
| Blueberry | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.088 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Blueberry 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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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 blueberry contain more calories in 100 grams?Brussels sprouts and blueberry contain similar amounts of calories - brussels sprout has 43 calories in 100g and blueberry has 57 calories.
Does brussels sprouts or blueberry have more carbohydrates?
By weight, brussels sprouts and blueberry contain similar amounts of carbs - brussels sprout has 9g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does brussels sprouts or blueberry contain more potassium?
Brussels sprout is a rich source of potassium and it has 410% more potassium than blueberry - brussels sprout has 389mg of potassium in 100 grams and blueberry has 77mg of potassium.