Brussels Sprouts vs. Peas
Nutrition comparison of Brussels Sprouts and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and peas:
- Both brussels sprouts and peas are high in Vitamin C, dietary fiber and potassium.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin K.
- Pea has more niacin, however, brussels sprout contains more pantothenic acid.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprout has 47% less calories than pea - brussels sprout has 43 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, brussels sprouts is similar to peas for protein, carbs and fat. Brussels sprouts has a macronutrient ratio of 26:68:6 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Peas | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 68% | 69% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprouts and peas contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both brussels sprouts and peas are high in dietary fiber. Pea has 50% more dietary fiber than brussels sprout - brussels sprout has 3.8g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Brussels sprouts and peas contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 60% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both brussels sprouts and peas are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Both brussels sprouts and peas are high in Vitamin C. Brussels sprout has 113% more Vitamin C than pea - brussels sprout has 85mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Brussels sprouts and peas contain similar amounts of Vitamin A - brussels sprout has 38ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Brussels sprouts and peas contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 614% more Vitamin K than pea - brussels sprout has 177ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more niacin, however, brussels sprout contains more pantothenic acid. Both brussels sprouts and peas contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Brussels Sprouts | Peas | |
|---|---|---|
| Thiamin | 0.139 MG | 0.266 MG |
| Riboflavin | 0.09 MG | 0.132 MG |
| Niacin | 0.745 MG | 2.09 MG |
| Pantothenic acid | 0.309 MG | 0.104 MG |
| Vitamin B6 | 0.219 MG | 0.169 MG |
| Folate | 61 UG | 65 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 68% more calcium than pea - brussels sprout has 42mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Brussels sprouts and peas contain similar amounts of iron - brussels sprout has 1.4mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both brussels sprouts and peas are high in potassium. Brussels sprout has 59% more potassium than pea - brussels sprout has 389mg of potassium per 100 grams and pea has 244mg 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 brussels sprouts and peas contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Brussels Sprouts | Peas | |
|---|---|---|
| beta-carotene | 450 UG | 449 UG |
| alpha-carotene | 6 UG | 21 UG |
| lutein + zeaxanthin | 1590 UG | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than pea per 100 grams.
| Brussels Sprouts | Peas | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.035 G |
| Total | 0.099 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than brussels sprout per 100 grams.
| Brussels Sprouts | Peas | |
|---|---|---|
| linoleic acid | 0.045 G | 0.152 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 0.152 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 Peas (Peas, green, raw) .
Brussels Sprouts g
()
|
Daily Values (%) |
Peas g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 peas contain more calories in 100 grams?Brussels sprout has 50% less calories than pea - brussels sprout has 43 calories in 100g and pea has 81 calories.
Does brussels sprouts or peas have more carbohydrates?
By weight, brussels sprouts and peas contain similar amounts of carbs - brussels sprout has 9g of carbs for 100g and pea has 14.5g of carbohydrates.
Does brussels sprouts or peas contain more potassium?
Both brussels sprouts and peas are high in potassium. Brussels sprout has 60% more potassium than pea - brussels sprout has 389mg of potassium in 100 grams and pea has 244mg of potassium.