Brussels Sprouts vs. Carrots
Nutrition comparison of Brussels Sprouts and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and carrots:
- Both brussels sprouts and carrots are high in dietary fiber 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 C and Vitamin K.
- Carrot has more beta-carotene and alpha-carotene than brussels sprout, however, brussels sprout contains more lutein + zeaxanthin than carrot.
- Carrot is an excellent source of Vitamin A.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprouts and carrots contain similar amounts of calories - brussels sprout has 43 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, brussels sprouts is heavier in protein, lighter in carbs and similar to carrots for fat. Brussels sprouts has a macronutrient ratio of 26:68:6 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Carrots | |
|---|---|---|
| Protein | 26% | 9% |
| Carbohydrates | 68% | 87% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprouts and carrots contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both brussels sprouts and carrots are high in dietary fiber. Brussels sprout has 36% more dietary fiber than carrot - brussels sprout has 3.8g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Brussels sprouts and carrots contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Brussels sprout has 263% more protein than carrot - brussels sprout has 3.4g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both brussels sprouts and carrots are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 13 times more Vitamin C than carrot - brussels sprout has 85mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 20 times more Vitamin A than brussels sprout - brussels sprout has 38ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Brussels sprouts and carrots contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 12 times more Vitamin K than carrot - brussels sprout has 177ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin and folate. Both brussels sprouts and carrots contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Brussels Sprouts | Carrots | |
|---|---|---|
| Thiamin | 0.139 MG | 0.066 MG |
| Riboflavin | 0.09 MG | 0.058 MG |
| Niacin | 0.745 MG | 0.983 MG |
| Pantothenic acid | 0.309 MG | 0.273 MG |
| Vitamin B6 | 0.219 MG | 0.138 MG |
| Folate | 61 UG | 19 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 27% more calcium than carrot - brussels sprout has 42mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Brussels sprout has 367% more iron than carrot - brussels sprout has 1.4mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both brussels sprouts and carrots are high in potassium. Brussels sprout has 22% more potassium than carrot - brussels sprout has 389mg of potassium per 100 grams and carrot has 320mg 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 | Carrots | |
|---|---|---|
| luteolin | 0.33 mg | 0.11 mg |
| kaempferol | 0.86 mg | 0.24 mg |
| Quercetin | 1.92 mg | 0.21 mg |
| myricetin | ~ | 0.04 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, carrot has more beta-carotene and alpha-carotene than brussels sprout per 100 grams, however, brussels sprout contains more lutein + zeaxanthin than carrot per 100 grams.
| Brussels Sprouts | Carrots | |
|---|---|---|
| beta-carotene | 450 UG | 8285 UG |
| alpha-carotene | 6 UG | 3477 UG |
| lutein + zeaxanthin | 1590 UG | 256 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Brussels Sprouts | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.002 G |
| Total | 0.099 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than brussels sprout per 100 grams.
| Brussels Sprouts | Carrots | |
|---|---|---|
| linoleic acid | 0.045 G | 0.1 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 0.1 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: Brussels Sprouts (Brussels sprouts, raw) and Carrots (Carrots, raw) .
Brussels Sprouts g
()
|
Daily Values (%) |
Carrots 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 % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| 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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| 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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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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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 % |
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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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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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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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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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UG % | |
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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 carrots contain more calories in 100 grams?Brussels sprouts and carrots contain similar amounts of calories - brussels sprout has 43 calories in 100g and carrot has 41 calories.
Does brussels sprouts or carrots have more carbohydrates?
By weight, brussels sprouts and carrots contain similar amounts of carbs - brussels sprout has 9g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does brussels sprouts or carrots contain more potassium?
Both brussels sprouts and carrots are high in potassium. Brussels sprout has 20% more potassium than carrot - brussels sprout has 389mg of potassium in 100 grams and carrot has 320mg of potassium.