Lentils vs. Brussels Sprouts
Nutrition comparison of Cooked Lentils and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and brussels sprouts:
- Both brussels sprouts and lentils are high in dietary fiber and potassium.
- Brussels sprout has 56% less carbohydrates than lentil.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Lentil has more pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and brussels sprout has 63% less calories than lentil - brussels sprout has 43 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein and similar to brussels sprouts for carbs and fat. Lentils has a macronutrient ratio of 30:67:3 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Brussels Sprouts | |
|---|---|---|
| Protein | 30% | 26% |
| Carbohydrates | 67% | 68% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 56% less carbohydrates than lentil - brussels sprout has 9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both brussels sprouts and lentils are high in dietary fiber. Lentil has 108% more dietary fiber than brussels sprout - brussels sprout has 3.8g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Brussels sprouts and lentils contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 167% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both brussels sprouts and lentils are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 55 times more Vitamin C than lentil - brussels sprout has 85mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than lentil - brussels sprout has 38ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Brussels sprouts and lentils contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 103 times more Vitamin K than lentil - brussels sprout has 177ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more pantothenic acid and folate. Both lentils and brussels sprouts contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Lentils | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.169 MG | 0.139 MG |
| Riboflavin | 0.073 MG | 0.09 MG |
| Niacin | 1.06 MG | 0.745 MG |
| Pantothenic acid | 0.638 MG | 0.309 MG |
| Vitamin B6 | 0.178 MG | 0.219 MG |
| Folate | 181 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 121% more calcium than lentil - brussels sprout has 42mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 138% more iron than brussels sprout - brussels sprout has 1.4mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both brussels sprouts and lentils are high in potassium. Brussels sprout has a little more potassium (5%) than lentil by weight - brussels sprout has 389mg of potassium per 100 grams and lentil has 369mg 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,
| Lentils | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 5 UG | 450 UG |
| alpha-carotene | ~ | 6 UG |
| lutein + zeaxanthin | ~ | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.099 G |
| Total | 0.037 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than brussels sprout per 100 grams.
| Lentils | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.137 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.137 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Brussels Sprouts (Brussels sprouts, raw) .
Cooked Lentils g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or lentils contain more calories in 100 grams?Lentil is high in calories and brussels sprout has 60% less calories than lentil - brussels sprout has 43 calories in 100g and lentil has 116 calories.
Does brussels sprouts or lentils have more carbohydrates?
By weight, brussels sprout has 60% fewer carbohydrates than lentil - brussels sprout has 9g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does brussels sprouts or lentils contain more iron?
Lentil is an abundant source of iron and it has 140% more iron than brussels sprout - brussels sprout has 1.4mg of iron in 100 grams and lentil has 3.3mg of iron.
Does brussels sprouts or lentils contain more potassium?
Both brussels sprouts and lentils are high in potassium. Brussels sprout has a little more potassium ( 10%) than lentil by weight - brussels sprout has 389mg of potassium in 100 grams and lentil has 369mg of potassium.