Pears vs. Brussels Sprouts
Nutrition comparison of Pears and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and brussels sprouts:
- Both pears and brussels sprouts are high in dietary fiber.
- Brussels sprout has 3.4 times less sugar than pear.
- 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 and potassium.
USDA sources for nutritional information: Pears (Pears, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pears and brussels sprouts contain similar amounts of calories - pear has 57 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, pears is much lighter in protein, much heavier in carbs and lighter in fat compared to brussels sprouts per calorie. Pears has a macronutrient ratio of 2:96:2 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Brussels Sprouts | |
|---|---|---|
| Protein | 2% | 26% |
| Carbohydrates | 96% | 68% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 41% less carbohydrates than pear - pear has 15.2g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both pears and brussels sprouts are high in dietary fiber. Brussels sprout has 23% more dietary fiber than pear - pear has 3.1g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Brussels sprout has 3.4 times less sugar than pear - pear has 9.8g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 839% more protein than pear - pear has 0.36g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both pears and brussels sprouts are low in saturated fat - pear 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 18 times more Vitamin C than pear - pear has 4.3mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 37 times more Vitamin A than pear - pear has 1ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Pears and brussels sprouts contain similar amounts of Vitamin E - pear has 0.12mg 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 39 times more Vitamin K than pear - pear has 4.4ug 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.
| Pears | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.012 MG | 0.139 MG |
| Riboflavin | 0.026 MG | 0.09 MG |
| Niacin | 0.161 MG | 0.745 MG |
| Pantothenic acid | 0.049 MG | 0.309 MG |
| Vitamin B6 | 0.029 MG | 0.219 MG |
| Folate | 7 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 367% more calcium than pear - pear has 9mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 678% more iron than pear - pear has 0.18mg 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 235% more potassium than pear - pear has 116mg 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, pear has more isorhamnetin than brussels sprout per 100 grams, however, brussels sprout contains more quercetin, luteolin and kaempferol than pear per 100 grams.
| Pears | Brussels Sprouts | |
|---|---|---|
| isorhamnetin | 0.3 mg | ~ |
| Quercetin | 0.84 mg | 1.92 mg |
| luteolin | ~ | 0.33 mg |
| kaempferol | ~ | 0.86 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 pears and brussels sprouts contain small amounts of alpha-carotene.
| Pears | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 14 UG | 450 UG |
| alpha-carotene | 1 UG | 6 UG |
| lutein + zeaxanthin | 44 UG | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than pear per 100 grams.
| Pears | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.099 G |
| Total | 0.001 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, pear has more linoleic acid than brussels sprout per 100 grams.
| Pears | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.093 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.093 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: Pears (Pears, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Pears g
()
|
Daily Values (%) |
Brussels Sprouts g
()
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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% | 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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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 pears or brussels sprouts contain more calories in 100 grams?Pears and brussels sprouts contain similar amounts of calories - pear has 57 calories in 100g and brussels sprout has 43 calories.
Does pears or brussels sprouts have more carbohydrates?
By weight, brussels sprout has 40% fewer carbohydrates than pear - pear has 15.2g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does pears or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 240% more potassium than pear - pear has 116mg of potassium in 100 grams and brussels sprout has 389mg of potassium.