Brazil Nut vs. Brussels Sprouts
Nutrition comparison of Brazil Nut and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and brussels sprouts:
- Both brussels sprouts and brazil nut are high in calcium, dietary fiber and potassium.
- Brazil nut has more thiamin, however, brussels sprout contains more riboflavin, niacin, Vitamin B6 and folate.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of protein.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brazil nut is high in calories and brussels sprout has 93% less calories than brazil nut - brussels sprout has 43 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is lighter in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Brussels Sprouts | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 7% | 68% |
| Fat | 85% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprouts and brazil nut contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both brussels sprouts and brazil nut are high in dietary fiber. Brazil nut has 97% more dietary fiber than brussels sprout - brussels sprout has 3.8g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Brussels sprouts and brazil nut contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Brazil nut is an excellent source of protein and it has 324% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and brussels sprout has 100% less saturated fat than brazil nut - brussels sprout has 0.06g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 120 times more Vitamin C than brazil nut - brussels sprout has 85mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than brazil nut - brussels sprout has 38ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has 542% more Vitamin E than brussels sprout - brussels sprout has 0.88mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has more Vitamin K than brazil nut - brussels sprout has 177ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, brussels sprout contains more riboflavin, niacin, Vitamin B6 and folate. Both brazil nut and brussels sprouts contain significant amounts of pantothenic acid.
| Brazil Nut | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.617 MG | 0.139 MG |
| Riboflavin | 0.035 MG | 0.09 MG |
| Niacin | 0.295 MG | 0.745 MG |
| Pantothenic acid | 0.184 MG | 0.309 MG |
| Vitamin B6 | 0.101 MG | 0.219 MG |
| Folate | 22 UG | 61 UG |
Minerals
calcium
Both brussels sprouts and brazil nut are high in calcium. Brazil nut has 281% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Brazil nut is a great source of iron and it has 74% more iron than brussels sprout - brussels sprout has 1.4mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both brussels sprouts and brazil nut are high in potassium. Brazil nut has 69% more potassium than brussels sprout - brussels sprout has 389mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.099 G |
| Total | 0.036 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than brussels sprout per 100 grams.
| Brazil Nut | Brussels Sprouts | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 24.363 G | 0.045 G |
| Total | 24.363 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: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Brussels Sprouts (Brussels sprouts, raw) .
Brazil Nut g
()
|
Daily Values (%) |
Brussels Sprouts g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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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 % |
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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% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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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 brussels sprouts or brazil nut contain more calories in 100 grams?Brazil nut is high in calories and brussels sprout has 90% less calories than brazil nut - brussels sprout has 43 calories in 100g and brazil nut has 659 calories.
Does brussels sprouts or brazil nut have more carbohydrates?
By weight, brussels sprouts and brazil nut contain similar amounts of carbs - brussels sprout has 9g of carbs for 100g and brazil nut has 11.7g of carbohydrates.
Does brussels sprouts or brazil nut contain more calcium?
Both brussels sprouts and brazil nut are high in calcium. Brazil nut has 280% more calcium than brussels sprout - brussels sprout has 42mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does brussels sprouts or brazil nut contain more potassium?
Both brussels sprouts and brazil nut are high in potassium. Brazil nut has 70% more potassium than brussels sprout - brussels sprout has 389mg of potassium in 100 grams and brazil nut has 659mg of potassium.