Kiwi vs. Brussels Sprouts
Nutrition comparison of Kiwi and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and brussels sprouts:
- Both kiwi and brussels sprouts are high in Vitamin C, dietary fiber and potassium.
- Brussels sprout has 3 times less sugar than kiwi.
- Brussels sprout has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin K.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and brussels sprouts contain similar amounts of calories - kiwi has 61 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to brussels sprouts for fat. Kiwi has a macronutrient ratio of 7:87:7 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Brussels Sprouts | |
|---|---|---|
| Protein | 7% | 26% |
| Carbohydrates | 87% | 69% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and brussels sprouts contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both kiwi and brussels sprouts are high in dietary fiber. Brussels sprout has 27% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Brussels sprout has 3 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 196% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both kiwi and brussels sprouts are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both kiwi and brussels sprouts are high in Vitamin C. Kiwi has a little more Vitamin C (9%) than brussels sprout by weight - kiwi has 92.7mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 850% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Kiwi and brussels sprouts contain similar amounts of Vitamin E - kiwi has 1.5mg 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 339% more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both kiwi and brussels sprouts contain significant amounts of pantothenic acid.
| Kiwi | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.027 MG | 0.139 MG |
| Riboflavin | 0.025 MG | 0.09 MG |
| Niacin | 0.341 MG | 0.745 MG |
| Pantothenic acid | 0.183 MG | 0.309 MG |
| Vitamin B6 | 0.063 MG | 0.219 MG |
| Folate | 25 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 24% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 352% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both kiwi and brussels sprouts are high in potassium. Brussels sprout has 25% more potassium than kiwi - kiwi has 312mg 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, kiwi has more luteolin than brussels sprout per 100 grams, however, brussels sprout contains more quercetin than kiwi per 100 grams. Both kiwi and brussels sprouts contain significant amounts of kaempferol.
| Kiwi | Brussels Sprouts | |
|---|---|---|
| luteolin | 0.74 mg | 0.33 mg |
| kaempferol | 1.03 mg | 0.86 mg |
| Quercetin | 0.04 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,
| Kiwi | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 52 UG | 450 UG |
| lutein + zeaxanthin | 122 UG | 1590 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.099 G |
| Total | 0.042 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than brussels sprout per 100 grams.
| Kiwi | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.246 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.246 G | 0.046 G |
Customize your serving size
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 Kiwi or Brussels Sprouts .
Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Kiwi g
()
|
Daily Values (%) |
Brussels Sprouts g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 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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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kiwi or brussels sprouts contain more calories in 100 grams?Kiwi and brussels sprouts contain similar amounts of calories - kiwi has 61 calories in 100g and brussels sprout has 43 calories.
Does kiwi or brussels sprouts have more carbohydrates?
By weight, kiwi and brussels sprouts contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does kiwi or brussels sprouts contain more potassium?
Both kiwi and brussels sprouts are high in potassium. Brussels sprout has 30% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and brussels sprout has 389mg of potassium.