Brussels Sprouts vs. Garlic
Nutrition comparison of Brussels Sprouts and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and garlic:
- Both garlic and brussels sprouts are high in Vitamin C, calcium, dietary fiber and potassium.
- Brussels sprout is an excellent source of Vitamin K.
- Garlic has more Vitamin B6, however, brussels sprout contains more folate.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and brussels sprout has 71% less calories than garlic - garlic has 149 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is heavier in protein, lighter in carbs and similar to garlic for fat. Brussels sprouts has a macronutrient ratio of 26:68:6 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Garlic | |
|---|---|---|
| Protein | 26% | 16% |
| Carbohydrates | 68% | 82% |
| Fat | 6% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and brussels sprout has 73% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both garlic and brussels sprouts are high in dietary fiber. Brussels sprout has 81% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Garlic and brussels sprouts contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Garlic has 88% more protein than brussels sprout - garlic has 6.4g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both garlic and brussels sprouts are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both garlic and brussels sprouts are high in Vitamin C. Brussels sprout has 172% more Vitamin C than garlic - garlic has 31.2mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than garlic - brussels sprout has 38ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and brussels sprouts contain similar amounts of Vitamin E - garlic has 0.08mg 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 103 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Garlic has more Vitamin B6, however, brussels sprout contains more folate. Both brussels sprouts and garlic contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Brussels Sprouts | Garlic | |
|---|---|---|
| Thiamin | 0.139 MG | 0.2 MG |
| Riboflavin | 0.09 MG | 0.11 MG |
| Niacin | 0.745 MG | 0.7 MG |
| Pantothenic acid | 0.309 MG | 0.596 MG |
| Vitamin B6 | 0.219 MG | 1.235 MG |
| Folate | 61 UG | 3 UG |
Minerals
calcium
Both garlic and brussels sprouts are high in calcium. Garlic has 331% more calcium than brussels sprout - garlic has 181mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Garlic and brussels sprouts contain similar amounts of iron - garlic has 1.7mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both garlic and brussels sprouts are high in potassium. Garlic is very similar to brussels sprout for potassium - garlic has 401mg 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 sprout has more luteolin and kaempferol than garlic per 100 grams, however, garlic contains more myricetin than brussels sprout per 100 grams. Both brussels sprouts and garlic contain significant amounts of quercetin.
| Brussels Sprouts | Garlic | |
|---|---|---|
| luteolin | 0.33 mg | ~ |
| kaempferol | 0.86 mg | 0.26 mg |
| Quercetin | 1.92 mg | 1.74 mg |
| myricetin | ~ | 1.61 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,
| Brussels Sprouts | Garlic | |
|---|---|---|
| beta-carotene | 450 UG | 5 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Brussels Sprouts | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.02 G |
| Total | 0.099 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than brussels sprout per 100 grams.
| Brussels Sprouts | Garlic | |
|---|---|---|
| linoleic acid | 0.045 G | 0.229 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 0.229 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 Garlic (Garlic, raw) .
Brussels Sprouts g
()
|
Daily Values (%) |
Garlic g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does garlic or brussels sprouts contain more calories in 100 grams?Garlic is high in calories and brussels sprout has 70% less calories than garlic - garlic has 149 calories in 100g and brussels sprout has 43 calories.
Does garlic or brussels sprouts have more carbohydrates?
By weight, garlic is high in carbohydrates and brussels sprout has 70% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does garlic or brussels sprouts contain more calcium?
Both garlic and brussels sprouts are high in calcium. Garlic has 330% more calcium than brussels sprout - garlic has 181mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does garlic or brussels sprouts contain more potassium?
Both garlic and brussels sprouts are high in potassium. Garlic is very similar to brussels sprout for potassium - garlic has 401mg of potassium in 100 grams and brussels sprout has 389mg of potassium.