Quinoa vs. Brussels Sprouts
Nutrition comparison of Cooked Quinoa 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
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:
- Both quinoa and brussels sprouts are high in dietary fiber.
- Brussels sprout has 58% less carbohydrates than quinoa.
- Brussels sprout has more pantothenic acid.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K and potassium.
- For omega-3 fatty acids, quinoa has more dha than brussels sprout.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 15:71:14 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Brussels Sprouts | |
|---|---|---|
| Protein | 15% | 26% |
| Carbohydrates | 71% | 69% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
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,
| Quinoa | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 3 UG | 450 UG |
| lutein + zeaxanthin | 53 UG | 1590 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Quinoa or Brussels Sprouts .
Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Brussels Sprouts (Brussels sprouts, raw) .
Cooked Quinoa 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 % |
|
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 % |
|
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 quinoa or brussels sprouts contain more calories in 100 grams?Quinoa is high in calories and brussels sprout has 60% less calories than quinoa - quinoa has 120 calories in 100g and brussels sprout has 43 calories.
Does quinoa or brussels sprouts have more carbohydrates?
By weight, brussels sprout has 60% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does quinoa or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 130% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and brussels sprout has 389mg of potassium.