White Beans vs. Brussels Sprouts
Nutrition comparison of White Beans and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and brussels sprouts:
- Both brussels sprouts and white beans are high in calcium, dietary fiber and potassium.
- Brussels sprout has 58% less carbohydrates than white bean.
- Brussels sprout has more riboflavin, niacin and Vitamin B6.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- White bean is a great source of iron.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and brussels sprout has 62% less calories than white bean - brussels sprout has 43 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in carbs, lighter in fat and similar to brussels sprouts for protein. White beans has a macronutrient ratio of 25:73:2 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Brussels Sprouts | |
|---|---|---|
| Protein | 25% | 26% |
| Carbohydrates | 73% | 68% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 58% less carbohydrates than white bean - brussels sprout has 9g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both brussels sprouts and white beans are high in dietary fiber. White bean has 26% more dietary fiber than brussels sprout - brussels sprout has 3.8g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Brussels sprouts and white beans contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 115% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both brussels sprouts and white beans are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has more Vitamin C than white bean - brussels sprout has 85mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Brussels sprout has more Vitamin A than white bean - brussels sprout has 38ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Brussels sprouts and white beans contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 60 times more Vitamin K than white bean - brussels sprout has 177ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Brussels sprout has more riboflavin, niacin and Vitamin B6. Both white beans and brussels sprouts contain significant amounts of thiamin, pantothenic acid and folate.
| White Beans | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.096 MG | 0.139 MG |
| Riboflavin | 0.037 MG | 0.09 MG |
| Niacin | 0.113 MG | 0.745 MG |
| Pantothenic acid | 0.185 MG | 0.309 MG |
| Vitamin B6 | 0.075 MG | 0.219 MG |
| Folate | 65 UG | 61 UG |
Minerals
calcium
Both brussels sprouts and white beans are high in calcium. White bean has 74% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 114% more iron than brussels sprout - brussels sprout has 1.4mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both brussels sprouts and white beans are high in potassium. White bean has 17% more potassium than brussels sprout - brussels sprout has 389mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white beans and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| White Beans | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.099 G |
| Total | 0.056 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both white beans and brussels sprouts contain significant amounts of linoleic acid.
| White Beans | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.067 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Brussels Sprouts (Brussels sprouts, raw) .
White Beans g
()
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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% |
|
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% |
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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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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% |
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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% |
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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 % | |
| 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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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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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 % | |
| UG % |
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5% | fluoride | 5% |
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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% |
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MG % | |
| UG % |
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5% | selenium | 5% |
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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 white beans contain more calories in 100 grams?White bean is high in calories and brussels sprout has 60% less calories than white bean - brussels sprout has 43 calories in 100g and white bean has 114 calories.
Does brussels sprouts or white beans have more carbohydrates?
By weight, brussels sprout has 60% fewer carbohydrates than white bean - brussels sprout has 9g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does brussels sprouts or white beans contain more calcium?
Both brussels sprouts and white beans are high in calcium. White bean has 70% more calcium than brussels sprout - brussels sprout has 42mg of calcium in 100 grams and white bean has 73mg of calcium.
Does brussels sprouts or white beans contain more potassium?
Both brussels sprouts and white beans are high in potassium. White bean has 20% more potassium than brussels sprout - brussels sprout has 389mg of potassium in 100 grams and white bean has 454mg of potassium.