Grapes vs. Brussels Sprouts
Nutrition comparison of Grapes and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and brussels sprouts:
- Brussels sprout has 51% less carbohydrates than grape.
- Brussels sprout has 6 times less sugar than grape.
- Brussels sprout has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprout has 38% less calories than grape - brussels sprout has 43 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and lighter in fat compared to brussels sprouts per calorie. Grapes has a macronutrient ratio of 4:95:2 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Brussels Sprouts | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 95% | 68% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 51% less carbohydrates than grape - brussels sprout has 9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 322% more dietary fiber than grape - brussels sprout has 3.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Brussels sprout has 6 times less sugar than grape - brussels sprout has 2.2g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Brussels sprout has 369% more protein than grape - brussels sprout has 3.4g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both brussels sprouts and grapes are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 25 times more Vitamin C than grape - brussels sprout has 85mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Brussels sprout has 11 times more Vitamin A than grape - brussels sprout has 38ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Brussels sprouts and grapes contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 11 times more Vitamin K than grape - brussels sprout has 177ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both grapes and brussels sprouts contain significant amounts of riboflavin.
| Grapes | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.069 MG | 0.139 MG |
| Riboflavin | 0.07 MG | 0.09 MG |
| Niacin | 0.188 MG | 0.745 MG |
| Pantothenic acid | 0.05 MG | 0.309 MG |
| Vitamin B6 | 0.086 MG | 0.219 MG |
| Folate | 2 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 320% more calcium than grape - brussels sprout has 42mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Brussels sprout has 289% more iron than grape - brussels sprout has 1.4mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 104% more potassium than grape - brussels sprout has 389mg of potassium per 100 grams and grape has 191mg 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, both grapes and brussels sprouts contain small amounts of alpha-carotene.
| Grapes | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 39 UG | 450 UG |
| alpha-carotene | 1 UG | 6 UG |
| lutein + zeaxanthin | 72 UG | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.099 G |
| Total | 0.011 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and brussels sprouts contain small amounts of linoleic acid.
| Grapes | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.037 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Brussels Sprouts (Brussels sprouts, raw) .
Grapes 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% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
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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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
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 brussels sprouts or grapes contain more calories in 100 grams?Brussels sprout has 40% less calories than grape - brussels sprout has 43 calories in 100g and grape has 69 calories.
Does brussels sprouts or grapes have more carbohydrates?
By weight, brussels sprout has 50% fewer carbohydrates than grape - brussels sprout has 9g of carbs for 100g and grape has 18.1g of carbohydrates.
Does brussels sprouts or grapes contain more potassium?
Brussels sprout is a rich source of potassium and it has 100% more potassium than grape - brussels sprout has 389mg of potassium in 100 grams and grape has 191mg of potassium.