Flaxseeds vs. Brussels Sprouts
Nutrition comparison of Flaxseeds and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and brussels sprouts:
- Both flaxseeds and brussels sprouts are high in calcium, dietary fiber and potassium.
- Brussels sprout has 69% less carbohydrates than flaxseed.
- Brussels sprout has signficantly less saturated fat than flaxseed.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Flaxseed has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Flaxseed is an excellent source of iron and protein.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and brussels sprout has 92% less calories than flaxseed - flaxseed has 534 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, flaxseeds is lighter in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Brussels Sprouts | |
|---|---|---|
| Protein | 13% | 26% |
| Carbohydrates | 21% | 68% |
| Fat | 66% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 69% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both flaxseeds and brussels sprouts are high in dietary fiber. Flaxseed has 618% more dietary fiber than brussels sprout - flaxseed has 27.3g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Flaxseeds and brussels sprouts contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 441% more protein than brussels sprout - flaxseed has 18.3g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Brussels sprout has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 140 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than flaxseed - brussels sprout has 38ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and brussels sprouts contain similar amounts of Vitamin E - flaxseed has 0.31mg 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 40 times more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin, pantothenic acid and Vitamin B6. Both flaxseeds and brussels sprouts contain significant amounts of riboflavin and folate.
| Flaxseeds | Brussels Sprouts | |
|---|---|---|
| Thiamin | 1.644 MG | 0.139 MG |
| Riboflavin | 0.161 MG | 0.09 MG |
| Niacin | 3.08 MG | 0.745 MG |
| Pantothenic acid | 0.985 MG | 0.309 MG |
| Vitamin B6 | 0.473 MG | 0.219 MG |
| Folate | 87 UG | 61 UG |
Minerals
calcium
Both flaxseeds and brussels sprouts are high in calcium. Flaxseed has 507% more calcium than brussels sprout - flaxseed has 255mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 309% more iron than brussels sprout - flaxseed has 5.7mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both flaxseeds and brussels sprouts are high in potassium. Flaxseed has 109% more potassium than brussels sprout - flaxseed has 813mg of potassium per 100 grams and brussels sprout has 389mg 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,
| Flaxseeds | Brussels Sprouts | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 1590 UG |
| beta-carotene | ~ | 450 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than brussels sprout per 100 grams.
| Flaxseeds | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.099 G |
| Total | 22.813 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than brussels sprout per 100 grams.
| Flaxseeds | Brussels Sprouts | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 5.903 G | 0.045 G |
| Total | 5.903 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: Flaxseeds (Seeds, flaxseed) and Brussels Sprouts (Brussels sprouts, raw) .
Flaxseeds g
()
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Daily Values (%) |
Brussels Sprouts g
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 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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MG % | |
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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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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or brussels sprouts contain more calories in 100 grams?Flaxseed is high in calories and brussels sprout has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and brussels sprout has 43 calories.
Does flaxseeds or brussels sprouts have more carbohydrates?
By weight, brussels sprout has 70% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does flaxseeds or brussels sprouts contain more calcium?
Both flaxseeds and brussels sprouts are high in calcium. Flaxseed has 510% more calcium than brussels sprout - flaxseed has 255mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does flaxseeds or brussels sprouts contain more iron?
Flaxseed is an abundant source of iron and it has 310% more iron than brussels sprout - flaxseed has 5.7mg of iron in 100 grams and brussels sprout has 1.4mg of iron.
Does flaxseeds or brussels sprouts contain more potassium?
Both flaxseeds and brussels sprouts are high in potassium. Flaxseed has 110% more potassium than brussels sprout - flaxseed has 813mg of potassium in 100 grams and brussels sprout has 389mg of potassium.