Salmon vs. Brussels Sprouts
Nutrition comparison of Salmon and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and brussels sprouts:
- Both brussels sprouts and salmon are high in potassium.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K and dietary fiber.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, brussels sprout contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and brussels sprout has 66% less calories than salmon - brussels sprout has 43 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Salmon has a macronutrient ratio of 67:0:33 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Brussels Sprouts | |
|---|---|---|
| Protein | 67% | 26% |
| Carbohydrates | ~ | 69% |
| Fat | 33% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than brussels sprout - brussels sprout has 9g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has more dietary fiber than salmon - brussels sprout has 3.8g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than brussels sprout - brussels sprout has 2.2g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 507% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both brussels sprouts and salmon are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and brussels sprouts are low in trans fat - salmon has 0.03g of trans fat per 100 grams and brussels sprout does not contain significant amounts.
cholesterol
Brussels sprout has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and brussels sprout does not contain significant amounts.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has more Vitamin C than salmon - brussels sprout has 85mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Brussels sprouts and salmon contain similar amounts of Vitamin A - brussels sprout has 38ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than brussels sprout - salmon has 435iu of Vitamin D per 100 grams and brussels sprout does not contain significant amounts.
Vitamin E
Brussels sprouts and salmon contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 441 times more Vitamin K than salmon - brussels sprout has 177ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, brussels sprout contains more folate. Both salmon and brussels sprouts contain significant amounts of thiamin and riboflavin.
| Salmon | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.08 MG | 0.139 MG |
| Riboflavin | 0.105 MG | 0.09 MG |
| Niacin | 7.995 MG | 0.745 MG |
| Pantothenic acid | 1.03 MG | 0.309 MG |
| Vitamin B6 | 0.611 MG | 0.219 MG |
| Folate | 4 UG | 61 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 500% more calcium than salmon - brussels sprout has 42mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Brussels sprout has 268% more iron than salmon - brussels sprout has 1.4mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both brussels sprouts and salmon are high in potassium. Brussels sprout has a little more potassium (6%) than salmon by weight - brussels sprout has 389mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than brussels sprout per 100 grams.
| Salmon | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.099 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and brussels sprouts contain significant amounts of linoleic acid.
| Salmon | Brussels Sprouts | |
|---|---|---|
| other omega 6 | 0.014 G | 0.001 G |
| linoleic acid | 0.081 G | 0.045 G |
| Total | 0.095 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 Salmon or Brussels Sprouts .
Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Salmon g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
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% |
|
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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
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% |
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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% |
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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% |
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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% |
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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% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or salmon contain more calories in 100 grams?Salmon is high in calories and brussels sprout has 70% less calories than salmon - brussels sprout has 43 calories in 100g and salmon has 127 calories.
Is brussels sprouts or salmon better for protein?
Salmon is a fantastic source of protein and it has 510% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and salmon has 20.5g of protein.
Does brussels sprouts or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than brussels sprout - brussels sprout has 9g of carbs for 100g and salmon has no carbs..
Does brussels sprouts or salmon contain more potassium?
Both brussels sprouts and salmon are high in potassium. Brussels sprout has a little more potassium ( 10%) than salmon by weight - brussels sprout has 389mg of potassium in 100 grams and salmon has 366mg of potassium.