Orange vs. Brussels Sprouts
Nutrition comparison of Orange and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and brussels sprouts:
- Both orange and brussels sprouts are high in Vitamin C, calcium and dietary fiber.
- Brussels sprout has 3.1 times less sugar than orange.
- Brussels sprout has more Vitamin B6 and folate.
- Brussels sprout is an excellent source of Vitamin K and potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and brussels sprouts contain similar amounts of calories - orange has 46 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and similar to brussels sprouts for fat. Orange has a macronutrient ratio of 6:91:4 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Brussels Sprouts | |
|---|---|---|
| Protein | 6% | 26% |
| Carbohydrates | 91% | 68% |
| Fat | 4% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and brussels sprouts contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both orange and brussels sprouts are high in dietary fiber. Brussels sprout has 58% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Brussels sprout has 3.1 times less sugar than orange - orange has 9.1g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 383% more protein than orange - orange has 0.7g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both orange and brussels sprouts are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both orange and brussels sprouts are high in Vitamin C. Brussels sprout has 89% more Vitamin C than orange - orange has 45mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 245% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Orange and brussels sprouts contain similar amounts of Vitamin E - orange 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 more Vitamin K than orange - brussels sprout has 177ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Brussels sprout has more Vitamin B6 and folate. Both orange and brussels sprouts contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Orange | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.1 MG | 0.139 MG |
| Riboflavin | 0.04 MG | 0.09 MG |
| Niacin | 0.4 MG | 0.745 MG |
| Pantothenic acid | 0.25 MG | 0.309 MG |
| Vitamin B6 | 0.051 MG | 0.219 MG |
| Folate | 17 UG | 61 UG |
Minerals
calcium
Both orange and brussels sprouts are high in calcium. Orange is very similar to brussels sprout for calcium - orange has 43mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 14 times more iron than orange - orange has 0.09mg 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 130% more potassium than orange - orange has 169mg 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, both orange and brussels sprouts contain small amounts of alpha-carotene.
| Orange | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 71 UG | 450 UG |
| alpha-carotene | 11 UG | 6 UG |
| lutein + zeaxanthin | 129 UG | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.099 G |
| Total | 0.011 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both orange and brussels sprouts contain small amounts of linoleic acid.
| Orange | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.031 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Brussels Sprouts (Brussels sprouts, raw) .
Orange g
()
|
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 % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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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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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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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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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does orange or brussels sprouts contain more calories in 100 grams?Orange and brussels sprouts contain similar amounts of calories - orange has 46 calories in 100g and brussels sprout has 43 calories.
Does orange or brussels sprouts have more carbohydrates?
By weight, orange and brussels sprouts contain similar amounts of carbs - orange has 11.5g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does orange or brussels sprouts contain more calcium?
Both orange and brussels sprouts are high in calcium. Orange is very similar to brussels sprout for calcium - orange has 43mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does orange or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 130% more potassium than orange - orange has 169mg of potassium in 100 grams and brussels sprout has 389mg of potassium.