Greek Yogurt vs. Brussels Sprouts
Nutrition comparison of Greek Yogurt and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and brussels sprouts:
- Both brussels sprouts and greek yogurt are high in calcium.
- Brussels sprout has 18.8 times less saturated fat than greek yogurt.
- Brussels sprout has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more riboflavin and Vitamin B12.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
- Greek yogurt is a great source of protein.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprout has 41% less calories than greek yogurt - brussels sprout has 43 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to brussels sprouts per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Brussels Sprouts | |
|---|---|---|
| Protein | 55% | 26% |
| Carbohydrates | 22% | 69% |
| Fat | 24% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprouts and greek yogurt contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - brussels sprout has 3.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Brussels sprouts and greek yogurt contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 194% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Brussels sprout has 18.8 times less saturated fat than greek yogurt - brussels sprout has 0.06g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and brussels sprouts are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and brussels sprout does not contain significant amounts.
cholesterol
Brussels sprout has less cholesterol than greek yogurt - greek yogurt has 10mg 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 105 times more Vitamin C than greek yogurt - brussels sprout has 85mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Greek yogurt has 137% more Vitamin A than brussels sprout - brussels sprout has 38ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Brussels sprouts and greek yogurt contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 884 times more Vitamin K than greek yogurt - brussels sprout has 177ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more riboflavin and Vitamin B12. Both greek yogurt and brussels sprouts contain significant amounts of pantothenic acid.
| Greek Yogurt | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.044 MG | 0.139 MG |
| Riboflavin | 0.233 MG | 0.09 MG |
| Niacin | 0.197 MG | 0.745 MG |
| Pantothenic acid | 0.47 MG | 0.309 MG |
| Vitamin B6 | 0.055 MG | 0.219 MG |
| Folate | 12 UG | 61 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both brussels sprouts and greek yogurt are high in calcium. Greek yogurt has 174% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Brussels sprout has 34 times more iron than greek yogurt - brussels sprout has 1.4mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 176% more potassium than greek yogurt - brussels sprout has 389mg of potassium per 100 grams and greek yogurt has 141mg 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,
| Greek Yogurt | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 6 UG | 450 UG |
| lutein + zeaxanthin | 1 UG | 1590 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 greek yogurt per 100 grams.
| Greek Yogurt | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.099 G |
| Total | 0.007 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and brussels sprouts contain significant amounts of linoleic acid.
| Greek Yogurt | Brussels Sprouts | |
|---|---|---|
| other omega 6 | 0.002 G | 0.001 G |
| linoleic acid | 0.065 G | 0.045 G |
| Total | 0.067 G | 0.046 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 Greek Yogurt or Brussels Sprouts .
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Brussels Sprouts (Brussels sprouts, raw) .
Greek Yogurt 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 % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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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 % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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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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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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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% |
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UG % | |
| MG % |
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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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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 greek yogurt contain more calories in 100 grams?Brussels sprout has 40% less calories than greek yogurt - brussels sprout has 43 calories in 100g and greek yogurt has 73 calories.
Is brussels sprouts or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 190% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and greek yogurt has 10g of protein.
Does brussels sprouts or greek yogurt have more carbohydrates?
By weight, brussels sprouts and greek yogurt contain similar amounts of carbs - brussels sprout has 9g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.
Does brussels sprouts or greek yogurt contain more calcium?
Both brussels sprouts and greek yogurt are high in calcium. Greek yogurt has 170% more calcium than brussels sprout - brussels sprout has 42mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does brussels sprouts or greek yogurt contain more potassium?
Brussels sprout is a rich source of potassium and it has 180% more potassium than greek yogurt - brussels sprout has 389mg of potassium in 100 grams and greek yogurt has 141mg of potassium.