Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and collard greens:
Brussels sprouts and collard greens contain similar amounts of calories - brussels sprout has 43 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, brussels sprouts is lighter in protein, heavier in carbs and lighter in fat compared to collard greens per calorie. Brussels sprouts has a macronutrient ratio of 26:69:5 and for collard greens, 31:55:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Brussels Sprouts | Collard Greens | |
---|---|---|
Protein | 26% | 31% |
Carbohydrates | 69% | 55% |
Fat | 5% | 14% |
Alcohol | ~ | ~ |
Brussels sprouts and collard greens contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
Both brussels sprouts and collard greens are high in dietary fiber. Brussels sprout is very similar to brussels sprout for dietary fiber - brussels sprout has 3.8g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
Brussels sprouts and collard greens contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and collard green has 0.46g of sugar.
Brussels sprouts and collard greens contain similar amounts of protein - brussels sprout has 3.4g of protein per 100 grams and collard green has 3g of protein.
Both brussels sprouts and collard greens are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Both brussels sprouts and collard greens are high in Vitamin C. Brussels sprout has 141% more Vitamin C than collard green - brussels sprout has 85mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Collard green is an excellent source of Vitamin A and it has 561% more Vitamin A than brussels sprout - brussels sprout has 38ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Brussels sprouts and collard greens contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Both brussels sprouts and collard greens are high in Vitamin K. Collard green has 147% more Vitamin K than brussels sprout - brussels sprout has 177ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
Brussels sprout has more thiamin, however, collard green contains more folate. Both brussels sprouts and collard greens contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
Brussels Sprouts | Collard Greens | |
---|---|---|
Thiamin | 0.139 MG | 0.054 MG |
Riboflavin | 0.09 MG | 0.13 MG |
Niacin | 0.745 MG | 0.742 MG |
Pantothenic acid | 0.309 MG | 0.267 MG |
Vitamin B6 | 0.219 MG | 0.165 MG |
Folate | 61 UG | 129 UG |
Both brussels sprouts and collard greens are high in calcium. Collard green has 452% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and collard green has 232mg of calcium.
Brussels sprout has 198% more iron than collard green - brussels sprout has 1.4mg of iron per 100 grams and collard green has 0.47mg of iron.
Both brussels sprouts and collard greens are high in potassium. Brussels sprout has 83% more potassium than collard green - brussels sprout has 389mg of potassium per 100 grams and collard green has 213mg of potassium.
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, brussels sprout has more luteolin than collard green per 100 grams, however, collard green contains more kaempferol than brussels sprout per 100 grams. Both brussels sprouts and collard greens contain significant amounts of quercetin.
Brussels Sprouts | Collard Greens | |
---|---|---|
luteolin | 0.33 mg | 0.08 mg |
kaempferol | 0.86 mg | 8.74 mg |
Quercetin | 1.92 mg | 2.57 mg |
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, both brussels sprouts and collard greens contain small amounts of alpha-carotene.
Brussels Sprouts | Collard Greens | |
---|---|---|
beta-carotene | 450 UG | 2991 UG |
alpha-carotene | 6 UG | 14 UG |
lutein + zeaxanthin | 1590 UG | 4323 UG |
For omega-3 fatty acids, both brussels sprouts and collard greens contain significant amounts of alpha linoleic acid (ALA).
Brussels Sprouts | Collard Greens | |
---|---|---|
alpha linoleic acid | 0.099 G | 0.108 G |
Total | 0.099 G | 0.108 G |
Comparing omega-6 fatty acids, both brussels sprouts and collard greens contain significant amounts of linoleic acid.
Brussels Sprouts | Collard Greens | |
---|---|---|
linoleic acid | 0.045 G | 0.082 G |
other omega 6 | 0.001 G | 0.002 G |
Total | 0.046 G | 0.084 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Brussels Sprouts or Collard Greens .
Note: The specific food items compared are: Brussels Sprouts (Brussels sprouts, raw) and Collard Greens (Collards, raw) .
Brussels Sprouts g
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Daily Values (%) |
Collard Greens g
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5% | Vitamin A | 5% |
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5% | iron | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||