Brussels Sprouts vs. Onion
Nutrition comparison of Brussels Sprouts and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and onion:
- Brussels sprout has more thiamin, riboflavin, niacin, pantothenic acid 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: Brussels Sprouts (Brussels sprouts, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion and brussels sprouts contain similar amounts of calories - onion has 40 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 onion for fat. Brussels sprouts has a macronutrient ratio of 26:68:6 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Onion | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 68% | 87% |
| Fat | 6% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and brussels sprouts contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 124% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Onion and brussels sprouts contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 207% more protein than onion - onion has 1.1g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both onion and brussels sprouts are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 10 times more Vitamin C than onion - onion has 7.4mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than onion - brussels sprout has 38ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and brussels sprouts contain similar amounts of Vitamin E - onion has 0.02mg 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 441 times more Vitamin K than onion - onion has 0.4ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both brussels sprouts and onion contain significant amounts of Vitamin B6.
| Brussels Sprouts | Onion | |
|---|---|---|
| Thiamin | 0.139 MG | 0.046 MG |
| Riboflavin | 0.09 MG | 0.027 MG |
| Niacin | 0.745 MG | 0.116 MG |
| Pantothenic acid | 0.309 MG | 0.123 MG |
| Vitamin B6 | 0.219 MG | 0.12 MG |
| Folate | 61 UG | 19 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 83% more calcium than onion - onion has 23mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 567% more iron than onion - onion has 0.21mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 166% more potassium than onion - onion has 146mg 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 than onion per 100 grams, however, onion contains more quercetin and isorhamnetin than brussels sprout per 100 grams. Both brussels sprouts and onion contain significant amounts of kaempferol.
| Brussels Sprouts | Onion | |
|---|---|---|
| luteolin | 0.33 mg | 0.02 mg |
| kaempferol | 0.86 mg | 0.65 mg |
| Quercetin | 1.92 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| isorhamnetin | ~ | 5.01 mg |
| myricetin | ~ | 0.03 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 | Onion | |
|---|---|---|
| beta-carotene | 450 UG | 1 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than onion per 100 grams.
| Brussels Sprouts | Onion | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.004 G |
| Total | 0.099 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and onion contain small amounts of linoleic acid.
| Brussels Sprouts | Onion | |
|---|---|---|
| linoleic acid | 0.045 G | 0.013 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 0.013 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 Onion (Onions, raw) .
Brussels Sprouts g
()
|
Daily Values (%) |
Onion g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 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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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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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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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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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does onion or brussels sprouts contain more calories in 100 grams?Onion and brussels sprouts contain similar amounts of calories - onion has 40 calories in 100g and brussels sprout has 43 calories.
Does onion or brussels sprouts have more carbohydrates?
By weight, onion and brussels sprouts contain similar amounts of carbs - onion has 9.3g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does onion or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 170% more potassium than onion - onion has 146mg of potassium in 100 grams and brussels sprout has 389mg of potassium.