Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and brussels sprouts:
Quinoa is high in calories and brussels sprout has 64% less calories than quinoa - quinoa has 120 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, quinoa is lighter in protein, heavier in fat and similar to brussels sprouts for carbs. Quinoa has a macronutrient ratio of 15:71:15 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Quinoa | Brussels Sprouts | |
---|---|---|
Protein | 15% | 26% |
Carbohydrates | 71% | 68% |
Fat | 15% | 6% |
Alcohol | ~ | ~ |
Brussels sprout has 58% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
Both quinoa and brussels sprouts are high in dietary fiber. Brussels sprout has 36% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
Quinoa and brussels sprouts contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Quinoa and brussels sprouts contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and brussels sprout has 3.4g of protein.
Both quinoa and brussels sprouts are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Brussels sprout is an excellent source of Vitamin C and it has more Vitamin C than quinoa - brussels sprout has 85mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Brussels sprout has more Vitamin A than quinoa - brussels sprout has 38ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Quinoa and brussels sprouts contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Brussels sprout is an excellent source of Vitamin K and it has more Vitamin K than quinoa - brussels sprout has 177ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
Brussels sprout has more pantothenic acid. Both quinoa and brussels sprouts contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
Quinoa | Brussels Sprouts | |
---|---|---|
Thiamin | 0.107 MG | 0.139 MG |
Riboflavin | 0.11 MG | 0.09 MG |
Niacin | 0.412 MG | 0.745 MG |
Pantothenic acid | ~ | 0.309 MG |
Vitamin B6 | 0.123 MG | 0.219 MG |
Folate | 42 UG | 61 UG |
Brussels sprout is a great source of calcium and it has 147% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
Quinoa and brussels sprouts contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
Brussels sprout is an excellent source of potassium and it has 126% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
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,
Quinoa | Brussels Sprouts | |
---|---|---|
beta-carotene | 3 UG | 450 UG |
lutein + zeaxanthin | 53 UG | 1590 UG |
alpha-carotene | ~ | 6 UG |
For omega-3 fatty acids, quinoa has more DHA than brussels sprout per 100 grams. Both quinoa and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
Quinoa | Brussels Sprouts | |
---|---|---|
alpha linoleic acid | 0.085 G | 0.099 G |
DHA | 0.015 G | ~ |
Total | 0.1 G | 0.099 G |
Comparing omega-6 fatty acids, quinoa has more linoleic acid than brussels sprout per 100 grams.
Quinoa | Brussels Sprouts | |
---|---|---|
linoleic acid | 0.974 G | 0.045 G |
other omega 6 | 0.003 G | 0.001 G |
Total | 0.977 G | 0.046 G |
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: Quinoa (Quinoa, cooked) and Brussels Sprouts (Brussels sprouts, raw) .
Cooked Quinoa g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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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 % |
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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 % |
|
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% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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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 % |
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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% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
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 % |
|
5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||