Brussels Sprouts vs. Zucchini
Nutrition comparison of Brussels Sprouts and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and zucchini:
- Both zucchini and brussels sprouts are high in Vitamin C and potassium.
- Brussels sprout has more thiamin and folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin K and dietary fiber.
- Zucchini has 60% less calories than brussels sprout.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 60% less calories than brussels sprout - zucchini has 17 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is heavier in carbs, lighter in fat and similar to zucchini for protein. Brussels sprouts has a macronutrient ratio of 26:69:5 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Zucchini | |
|---|---|---|
| Protein | 26% | 24% |
| Carbohydrates | 69% | 62% |
| Fat | 5% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini and brussels sprouts contain similar amounts of carbs - zucchini has 3.1g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 280% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Zucchini and brussels sprouts contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 179% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both zucchini and brussels sprouts are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both zucchini and brussels sprouts are high in Vitamin C. Brussels sprout has 375% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 280% more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Zucchini and brussels sprouts contain similar amounts of Vitamin E - zucchini has 0.12mg 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 40 times more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin and folate. Both brussels sprouts and zucchini contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Brussels Sprouts | Zucchini | |
|---|---|---|
| Thiamin | 0.139 MG | 0.045 MG |
| Riboflavin | 0.09 MG | 0.094 MG |
| Niacin | 0.745 MG | 0.451 MG |
| Pantothenic acid | 0.309 MG | 0.204 MG |
| Vitamin B6 | 0.219 MG | 0.163 MG |
| Folate | 61 UG | 24 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 163% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 278% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both zucchini and brussels sprouts are high in potassium. Brussels sprout has 49% more potassium than zucchini - zucchini has 261mg 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,
| Brussels Sprouts | Zucchini | |
|---|---|---|
| luteolin | 0.33 mg | ~ |
| kaempferol | 0.86 mg | ~ |
| Quercetin | 1.92 mg | 0.66 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 zucchini contain significant amounts of lutein + zeaxanthin.
| Brussels Sprouts | Zucchini | |
|---|---|---|
| beta-carotene | 450 UG | 120 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brussels sprouts and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Brussels Sprouts | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.061 G |
| Total | 0.099 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and zucchini contain small amounts of linoleic acid.
| Brussels Sprouts | Zucchini | |
|---|---|---|
| linoleic acid | 0.045 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.045 G | 0.031 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 Brussels Sprouts or Zucchini .
Note: The specific food items compared are: Brussels Sprouts (Brussels sprouts, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Brussels Sprouts g
()
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Daily Values (%) |
Zucchini 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% |
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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 % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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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% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| 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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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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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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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 % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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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 zucchini or brussels sprouts contain more calories in 100 grams?Zucchini has 60% less calories than brussels sprout - zucchini has 17 calories in 100g and brussels sprout has 43 calories.
Does zucchini or brussels sprouts have more carbohydrates?
By weight, zucchini and brussels sprouts contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does zucchini or brussels sprouts contain more potassium?
Both zucchini and brussels sprouts are high in potassium. Brussels sprout has 50% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and brussels sprout has 389mg of potassium.