Brussels Sprouts vs. Iceberg Lettuce

Nutrition comparison of Brussels Sprouts and Iceberg Lettuce

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of brussels sprouts versus iceberg lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in brussels sprouts and iceberg lettuce:

  • Brussels sprout has more thiamin, riboflavin, niacin, 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, dietary fiber and potassium.
  • Iceberg lettuce has 67% less calories than brussels sprout.
Detailed nutritional comparison of brussels sprouts and iceberg lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.

Image of Brussels Sprouts src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Iceberg lettuce has 67% less calories than brussels sprout - iceberg lettuce has 14 calories per 100 grams and brussels sprout has 43 calories.

For macronutrient ratios, brussels sprouts is heavier in protein, lighter in carbs and similar to iceberg lettuce for fat. Brussels sprouts has a macronutrient ratio of 26:68:6 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brussels Sprouts Iceberg Lettuce
Protein 26% 21%
Carbohydrates 68% 72%
Fat 6% 8%
Alcohol ~ ~

carbohydrates

Iceberg lettuce and brussels sprouts contain similar amounts of carbs - iceberg lettuce has 3g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.

dietary fiber

Brussels sprout is an excellent source of dietary fiber and it has 217% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.

sugar

Iceberg lettuce and brussels sprouts contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and brussels sprout has 2.2g of sugar.

Protein

protein

Brussels sprout has 276% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and brussels sprout has 3.4g of protein.

Fat

saturated fat

Both iceberg lettuce and brussels sprouts are low in saturated fat - iceberg lettuce has 0.02g 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 29 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.

Vitamin A

Iceberg lettuce and brussels sprouts contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.

Vitamin E

Iceberg lettuce and brussels sprouts contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg 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 634% more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.

The B Vitamins

Brussels sprout has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Brussels Sprouts Iceberg Lettuce
Thiamin 0.139 MG 0.041 MG
Riboflavin 0.09 MG 0.025 MG
Niacin 0.745 MG 0.123 MG
Pantothenic acid 0.309 MG 0.091 MG
Vitamin B6 0.219 MG 0.042 MG
Folate 61 UG 29 UG

Minerals

calcium

Brussels sprout is a great source of calcium and it has 133% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and brussels sprout has 42mg of calcium.

iron

Brussels sprout has 241% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and brussels sprout has 1.4mg of iron.

potassium

Brussels sprout is an excellent source of potassium and it has 176% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and brussels sprout has 389mg 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 brussels sprouts and iceberg lettuce contain significant amounts of quercetin.

Brussels Sprouts Iceberg Lettuce
luteolin 0.33 mg 0.03 mg
kaempferol 0.86 mg 0.15 mg
Quercetin 1.92 mg 1.42 mg
apigenin ~ 0.13 mg
myricetin ~ 0.06 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, both brussels sprouts and iceberg lettuce contain significant amounts of beta-carotene.

Brussels Sprouts Iceberg Lettuce
beta-carotene 450 UG 299 UG
alpha-carotene 6 UG 4 UG
lutein + zeaxanthin 1590 UG 277 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both brussels sprouts and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).

Brussels Sprouts Iceberg Lettuce
alpha linoleic acid 0.099 G 0.052 G
Total 0.099 G 0.052 G

omega 6s

Comparing omega-6 fatty acids, both brussels sprouts and iceberg lettuce contain small amounts of linoleic acid.

Brussels Sprouts Iceberg Lettuce
linoleic acid 0.045 G 0.021 G
other omega 6 0.001 G ~
Total 0.046 G 0.021 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: Brussels Sprouts (Brussels sprouts, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

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FAQ

Does iceberg lettuce or brussels sprouts contain more calories in 100 grams?
Iceberg lettuce has 70% less calories than brussels sprout - iceberg lettuce has 14 calories in 100g and brussels sprout has 43 calories.

Does iceberg lettuce or brussels sprouts have more carbohydrates?
By weight, iceberg lettuce and brussels sprouts contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and brussels sprout has 9g of carbohydrates.

Does iceberg lettuce or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 180% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and brussels sprout has 389mg of potassium.