Egg vs. Brussels Sprouts
Nutrition comparison of Egg and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and brussels sprouts:
- Both brussels sprouts and egg are high in calcium.
- Brussels sprout has 49.4 times less saturated fat than egg.
- Brussels sprout has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
- Egg has 11.4 times less carbohydrates than brussels sprout.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and brussels sprout has 70% less calories than egg - brussels sprout has 43 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Egg has a macronutrient ratio of 36:2:62 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Brussels Sprouts | |
|---|---|---|
| Protein | 36% | 26% |
| Carbohydrates | 2% | 68% |
| Fat | 62% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 11.4 times less carbohydrates than brussels sprout - brussels sprout has 9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has more dietary fiber than egg - brussels sprout has 3.8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Brussels sprouts and egg contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 272% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Brussels sprout has 49.4 times less saturated fat than egg - brussels sprout has 0.06g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and brussels sprouts are low in trans fat - egg has 0.04g of trans fat per 100 grams and brussels sprout does not contain significant amounts.
cholesterol
Egg is high in cholesterol and brussels sprout has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and brussels sprout does not contain significant amounts.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has more Vitamin C than egg - brussels sprout has 85mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 321% more Vitamin A than brussels sprout - brussels sprout has 38ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than brussels sprout - egg has 82iu of Vitamin D per 100 grams and brussels sprout does not contain significant amounts.
Vitamin E
Brussels sprouts and egg contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 589 times more Vitamin K than egg - brussels sprout has 177ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both egg and brussels sprouts contain significant amounts of Vitamin B6 and folate.
| Egg | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.04 MG | 0.139 MG |
| Riboflavin | 0.457 MG | 0.09 MG |
| Niacin | 0.075 MG | 0.745 MG |
| Pantothenic acid | 1.533 MG | 0.309 MG |
| Vitamin B6 | 0.17 MG | 0.219 MG |
| Folate | 47 UG | 61 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both brussels sprouts and egg are high in calcium. Egg has 33% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Brussels sprouts and egg contain similar amounts of iron - brussels sprout has 1.4mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 182% more potassium than egg - brussels sprout has 389mg of potassium per 100 grams and egg has 138mg 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,
| Egg | Brussels Sprouts | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 1590 UG |
| beta-carotene | ~ | 450 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than brussels sprout per 100 grams.
| Egg | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.099 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than brussels sprout per 100 grams.
| Egg | Brussels Sprouts | |
|---|---|---|
| other omega 6 | 0.188 G | 0.001 G |
| linoleic acid | 1.555 G | 0.045 G |
| Total | 1.743 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: Egg (Egg, whole, raw, fresh) and Brussels Sprouts (Brussels sprouts, raw) .
Egg 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% |
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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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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 % | |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| 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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MG % | |
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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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5% | chromium | 5% |
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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% |
|
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 egg contain more calories in 100 grams?Egg is high in calories and brussels sprout has 70% less calories than egg - brussels sprout has 43 calories in 100g and egg has 143 calories.
Is brussels sprouts or egg better for protein?
Egg is a fantastic source of protein and it has 270% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and egg has 12.6g of protein.
Does brussels sprouts or egg have more carbohydrates?
By weight, egg has 11.4 times fewer carbohydrates than brussels sprout - brussels sprout has 9g of carbs for 100g and egg has 0.72g of carbohydrates.
Does brussels sprouts or egg contain more calcium?
Both brussels sprouts and egg are high in calcium. Egg has 30% more calcium than brussels sprout - brussels sprout has 42mg of calcium in 100 grams and egg has 56mg of calcium.
Does brussels sprouts or egg contain more potassium?
Brussels sprout is a rich source of potassium and it has 180% more potassium than egg - brussels sprout has 389mg of potassium in 100 grams and egg has 138mg of potassium.