Walnut vs. Brussels Sprouts
Nutrition comparison of Walnut and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and brussels sprouts:
- Both walnut and brussels sprouts are high in calcium, dietary fiber and potassium.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Walnut has more thiamin and Vitamin B6.
- Walnut is a great source of iron.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and brussels sprout has 93% less calories than walnut - walnut has 654 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Walnut has a macronutrient ratio of 9:8:84 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Brussels Sprouts | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 8% | 68% |
| Fat | 84% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and brussels sprouts contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both walnut and brussels sprouts are high in dietary fiber. Walnut has 76% more dietary fiber than brussels sprout - walnut has 6.7g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Walnut and brussels sprouts contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 351% more protein than brussels sprout - walnut has 15.2g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Walnut is high in saturated fat and brussels sprout has 99% less saturated fat than walnut - walnut has 6.1g 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 64 times more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 37 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Walnut and brussels sprouts contain similar amounts of Vitamin E - walnut has 0.7mg 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 64 times more Vitamin K than walnut - walnut has 2.7ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and Vitamin B6. Both walnut and brussels sprouts contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Walnut | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.341 MG | 0.139 MG |
| Riboflavin | 0.15 MG | 0.09 MG |
| Niacin | 1.125 MG | 0.745 MG |
| Pantothenic acid | 0.57 MG | 0.309 MG |
| Vitamin B6 | 0.537 MG | 0.219 MG |
| Folate | 98 UG | 61 UG |
Minerals
calcium
Both walnut and brussels sprouts are high in calcium. Walnut has 133% more calcium than brussels sprout - walnut has 98mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Walnut is a great source of iron and it has 108% more iron than brussels sprout - walnut has 2.9mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both walnut and brussels sprouts are high in potassium. Walnut has 13% more potassium than brussels sprout - walnut has 441mg 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,
| Walnut | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 12 UG | 450 UG |
| lutein + zeaxanthin | 9 UG | 1590 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than brussels sprout per 100 grams.
| Walnut | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.099 G |
| Total | 9.08 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than brussels sprout per 100 grams.
| Walnut | Brussels Sprouts | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 38.093 G | 0.045 G |
| Total | 38.093 G | 0.046 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: Walnut (Nuts, walnuts, english) and Brussels Sprouts (Brussels sprouts, raw) .
Walnut g
()
|
Daily Values (%) |
Brussels Sprouts 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% |
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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% |
|
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 % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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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 % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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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 walnut or brussels sprouts contain more calories in 100 grams?Walnut is high in calories and brussels sprout has 90% less calories than walnut - walnut has 654 calories in 100g and brussels sprout has 43 calories.
Does walnut or brussels sprouts have more carbohydrates?
By weight, walnut and brussels sprouts contain similar amounts of carbs - walnut has 13.7g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does walnut or brussels sprouts contain more calcium?
Both walnut and brussels sprouts are high in calcium. Walnut has 130% more calcium than brussels sprout - walnut has 98mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does walnut or brussels sprouts contain more potassium?
Both walnut and brussels sprouts are high in potassium. Walnut has 10% more potassium than brussels sprout - walnut has 441mg of potassium in 100 grams and brussels sprout has 389mg of potassium.