Brussels Sprouts vs. Red Bell Pepper
Nutrition comparison of Brussels Sprouts and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and red bell pepper:
- Both red bell pepper and brussels sprouts are high in Vitamin C, dietary fiber and potassium.
- Brussels sprout has more thiamin.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin K.
- Red bell pepper has more beta-carotene than brussels sprout, however, brussels sprout contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper is an excellent source of Vitamin A.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper and brussels sprouts contain similar amounts of calories - red bell pepper has 26 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is heavier in protein, lighter in carbs and similar to red bell pepper for fat. Brussels sprouts has a macronutrient ratio of 26:68:6 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Red Bell Pepper | |
|---|---|---|
| Protein | 26% | 13% |
| Carbohydrates | 68% | 79% |
| Fat | 6% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper and brussels sprouts contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both red bell pepper and brussels sprouts are high in dietary fiber. Brussels sprout has 81% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Red bell pepper and brussels sprouts contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 241% more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both red bell pepper and brussels sprouts are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both red bell pepper and brussels sprouts are high in Vitamin C. Red bell pepper has 50% more Vitamin C than brussels sprout - red bell pepper has 127.7mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 313% more Vitamin A than brussels sprout - red bell pepper has 157ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Red bell pepper and brussels sprouts contain similar amounts of Vitamin E - red bell pepper has 1.6mg 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 35 times more Vitamin K than red bell pepper - red bell pepper has 4.9ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin. Both brussels sprouts and red bell pepper contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Brussels Sprouts | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.139 MG | 0.054 MG |
| Riboflavin | 0.09 MG | 0.085 MG |
| Niacin | 0.745 MG | 0.979 MG |
| Pantothenic acid | 0.309 MG | 0.317 MG |
| Vitamin B6 | 0.219 MG | 0.291 MG |
| Folate | 61 UG | 46 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 500% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 226% more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both red bell pepper and brussels sprouts are high in potassium. Brussels sprout has 84% more potassium than red bell pepper - red bell pepper has 211mg 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, both brussels sprouts and red bell pepper contain significant amounts of luteolin.
| Brussels Sprouts | Red Bell Pepper | |
|---|---|---|
| luteolin | 0.33 mg | 0.61 mg |
| kaempferol | 0.86 mg | 0.02 mg |
| Quercetin | 1.92 mg | 0.23 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, red bell pepper has more beta-carotene than brussels sprout per 100 grams, however, brussels sprout contains more lutein + zeaxanthin than red bell pepper per 100 grams. Both brussels sprouts and red bell pepper contain small amounts of alpha-carotene.
| Brussels Sprouts | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 450 UG | 1624 UG |
| alpha-carotene | 6 UG | 20 UG |
| lutein + zeaxanthin | 1590 UG | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brussels sprouts and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Brussels Sprouts | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.056 G |
| Total | 0.099 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than brussels sprout per 100 grams.
| Brussels Sprouts | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.045 G | 0.1 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .
Brussels Sprouts g
()
|
Daily Values (%) |
Red Bell Pepper 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 red bell pepper or brussels sprouts contain more calories in 100 grams?Red bell pepper and brussels sprouts contain similar amounts of calories - red bell pepper has 26 calories in 100g and brussels sprout has 43 calories.
Does red bell pepper or brussels sprouts have more carbohydrates?
By weight, red bell pepper and brussels sprouts contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does red bell pepper or brussels sprouts contain more potassium?
Both red bell pepper and brussels sprouts are high in potassium. Brussels sprout has 80% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and brussels sprout has 389mg of potassium.