Brussels Sprouts vs. Butterhead Lettuce
Nutrition comparison of Brussels Sprouts and Butterhead 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
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and butterhead lettuce:
- Both butterhead lettuce and brussels sprouts are high in Vitamin K and potassium.
- Brussels sprout has more thiamin and Vitamin B6.
- Brussels sprout is an excellent source of Vitamin C and dietary fiber.
- Butterhead lettuce has 70% less calories than brussels sprout.
- Butterhead lettuce has 75% less carbohydrates than brussels sprout.
- Butterhead lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce has 70% less calories than brussels sprout - butterhead lettuce has 13 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is lighter in protein, heavier in carbs and lighter in fat compared to butterhead lettuce per calorie. Brussels sprouts has a macronutrient ratio of 26:69:5 and for butterhead lettuce, 35:54:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Butterhead Lettuce | |
|---|---|---|
| Protein | 26% | 35% |
| Carbohydrates | 69% | 54% |
| Fat | 5% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 75% less carbohydrates than brussels sprout - butterhead lettuce has 2.2g 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 245% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Butterhead lettuce and brussels sprouts contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 150% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both butterhead lettuce and brussels sprouts are low in saturated fat - butterhead lettuce has 0.03g 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 21 times more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 337% more Vitamin A than brussels sprout - butterhead lettuce has 166ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Butterhead lettuce and brussels sprouts contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Both butterhead lettuce and brussels sprouts are high in Vitamin K. Brussels sprout has 73% more Vitamin K than butterhead lettuce - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin and Vitamin B6. Both brussels sprouts and butterhead lettuce contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Brussels Sprouts | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.139 MG | 0.057 MG |
| Riboflavin | 0.09 MG | 0.062 MG |
| Niacin | 0.745 MG | 0.357 MG |
| Pantothenic acid | 0.309 MG | 0.15 MG |
| Vitamin B6 | 0.219 MG | 0.082 MG |
| Folate | 61 UG | 73 UG |
Minerals
calcium
Butterhead lettuce and brussels sprouts contain similar amounts of calcium - butterhead lettuce has 35mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Butterhead lettuce and brussels sprouts contain similar amounts of iron - butterhead lettuce has 1.2mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both butterhead lettuce and brussels sprouts are high in potassium. Brussels sprout has 63% more potassium than butterhead lettuce - butterhead lettuce has 238mg 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 butterhead lettuce contain significant amounts of quercetin.
| Brussels Sprouts | Butterhead Lettuce | |
|---|---|---|
| luteolin | 0.33 mg | ~ |
| kaempferol | 0.86 mg | 0.02 mg |
| Quercetin | 1.92 mg | 2.73 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 butterhead lettuce contain significant amounts of lutein + zeaxanthin.
| Brussels Sprouts | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 450 UG | 1987 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brussels sprouts and butterhead lettuce contain significant amounts of alpha linoleic acid (ALA).
| Brussels Sprouts | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.083 G |
| Total | 0.099 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and butterhead lettuce contain small amounts of linoleic acid.
| Brussels Sprouts | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.045 G | 0.034 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 0.034 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 Butterhead Lettuce .
Note: The specific food items compared are: Brussels Sprouts (Brussels sprouts, raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Brussels Sprouts g
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Daily Values (%) |
Butterhead Lettuce g
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5% | calories | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or brussels sprouts contain more calories in 100 grams?Butterhead lettuce has 70% less calories than brussels sprout - butterhead lettuce has 13 calories in 100g and brussels sprout has 43 calories.
Is butterhead lettuce or brussels sprouts better for protein?
Brussels sprout has 150% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and brussels sprout has 3.4g of protein.
Does butterhead lettuce or brussels sprouts have more carbohydrates?
By weight, butterhead lettuce has 80% fewer carbohydrates than brussels sprout - butterhead lettuce has 2.2g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does butterhead lettuce or brussels sprouts contain more potassium?
Both butterhead lettuce and brussels sprouts are high in potassium. Brussels sprout has 60% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and brussels sprout has 389mg of potassium.