Brussels Sprouts vs. Romaine Lettuce
Nutrition comparison of Brussels Sprouts and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and romaine lettuce:
- Both romaine lettuce and brussels sprouts are high in Vitamin K, dietary fiber and potassium.
- Brussels sprout has more niacin and Vitamin B6, however, romaine lettuce contains more folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C.
- Romaine lettuce has 60% less calories than brussels sprout.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 60% less calories than brussels sprout - romaine lettuce has 17 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is lighter in fat and similar to romaine lettuce for protein and carbs. Brussels sprouts has a macronutrient ratio of 26:68:6 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Romaine Lettuce | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 68% | 65% |
| Fat | 6% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and brussels sprouts contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both romaine lettuce and brussels sprouts are high in dietary fiber. Brussels sprout has 81% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Romaine lettuce and brussels sprouts contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 175% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both romaine lettuce and brussels sprouts are low in saturated fat - romaine lettuce has 0.04g 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 20 times more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 10 times more Vitamin A than brussels sprout - romaine lettuce has 436ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Romaine lettuce and brussels sprouts contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Both romaine lettuce and brussels sprouts are high in Vitamin K. Brussels sprout has 73% more Vitamin K than romaine lettuce - romaine lettuce has 102.5ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more niacin and Vitamin B6, however, romaine lettuce contains more folate. Both brussels sprouts and romaine lettuce contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Brussels Sprouts | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.139 MG | 0.072 MG |
| Riboflavin | 0.09 MG | 0.067 MG |
| Niacin | 0.745 MG | 0.313 MG |
| Pantothenic acid | 0.309 MG | 0.142 MG |
| Vitamin B6 | 0.219 MG | 0.074 MG |
| Folate | 61 UG | 136 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 27% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 44% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both romaine lettuce and brussels sprouts are high in potassium. Brussels sprout has 57% more potassium than romaine lettuce - romaine lettuce has 247mg 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 romaine lettuce contain significant amounts of quercetin.
| Brussels Sprouts | Romaine Lettuce | |
|---|---|---|
| luteolin | 0.33 mg | 0.05 mg |
| kaempferol | 0.86 mg | 0.02 mg |
| Quercetin | 1.92 mg | 2.2 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 brussels sprouts and romaine lettuce contain significant amounts of lutein + zeaxanthin.
| Brussels Sprouts | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 450 UG | 5226 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brussels sprouts and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Brussels Sprouts | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.113 G |
| Total | 0.099 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and romaine lettuce contain small amounts of linoleic acid.
| Brussels Sprouts | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.045 G | 0.047 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Brussels Sprouts g
()
|
Daily Values (%) |
Romaine Lettuce g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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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% |
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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% |
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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% |
|
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% |
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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 romaine lettuce or brussels sprouts contain more calories in 100 grams?Romaine lettuce has 60% less calories than brussels sprout - romaine lettuce has 17 calories in 100g and brussels sprout has 43 calories.
Does romaine lettuce or brussels sprouts have more carbohydrates?
By weight, romaine lettuce and brussels sprouts contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does romaine lettuce or brussels sprouts contain more potassium?
Both romaine lettuce and brussels sprouts are high in potassium. Brussels sprout has 60% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and brussels sprout has 389mg of potassium.