Peanut Butter vs. Brussels Sprouts
Nutrition comparison of Peanut Butter and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and brussels sprouts:
- Both brussels sprouts and peanut butter are high in calcium, dietary fiber and potassium.
- Brussels sprout has 59% less carbohydrates than peanut butter.
- Brussels sprout has 74% less sugar than peanut butter.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Peanut butter has more niacin and pantothenic acid.
- Peanut butter has signficantly more Vitamin E than brussels sprout.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and brussels sprout has 93% less calories than peanut butter - brussels sprout has 43 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is lighter in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Brussels Sprouts | |
|---|---|---|
| Protein | 15% | 26% |
| Carbohydrates | 14% | 69% |
| Fat | 71% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 59% less carbohydrates than peanut butter - brussels sprout has 9g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both brussels sprouts and peanut butter are high in dietary fiber. Peanut butter has 111% more dietary fiber than brussels sprout - brussels sprout has 3.8g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Brussels sprout has 74% less sugar than peanut butter - brussels sprout has 2.2g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 612% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and brussels sprout has 99% less saturated fat than peanut butter - brussels sprout has 0.06g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has more Vitamin C than peanut butter - brussels sprout has 85mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Brussels sprout has more Vitamin A than peanut butter - brussels sprout has 38ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than brussels sprout - brussels sprout has 0.88mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 353 times more Vitamin K than peanut butter - brussels sprout has 177ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin and pantothenic acid. Both peanut butter and brussels sprouts contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Peanut Butter | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.106 MG | 0.139 MG |
| Riboflavin | 0.111 MG | 0.09 MG |
| Niacin | 13.696 MG | 0.745 MG |
| Pantothenic acid | 1.118 MG | 0.309 MG |
| Vitamin B6 | 0.418 MG | 0.219 MG |
| Folate | 92 UG | 61 UG |
Minerals
calcium
Both brussels sprouts and peanut butter are high in calcium. Brussels sprout is very similar to brussels sprout for calcium - brussels sprout has 42mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 36% more iron than brussels sprout - brussels sprout has 1.4mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both brussels sprouts and peanut butter are high in potassium. Peanut butter has 92% more potassium than brussels sprout - brussels sprout has 389mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanut butter and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Peanut Butter | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.099 G |
| Total | 0.078 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than brussels sprout per 100 grams.
| Peanut Butter | Brussels Sprouts | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 13.854 G | 0.045 G |
| Total | 13.854 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 Peanut Butter or Brussels Sprouts .
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Brussels Sprouts (Brussels sprouts, raw) .
Peanut Butter g
()
|
Daily Values (%) |
Brussels Sprouts 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
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 % |
|
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 brussels sprouts or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and brussels sprout has 90% less calories than peanut butter - brussels sprout has 43 calories in 100g and peanut butter has 589 calories.
Does brussels sprouts or peanut butter have more carbohydrates?
By weight, brussels sprout has 60% fewer carbohydrates than peanut butter - brussels sprout has 9g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does brussels sprouts or peanut butter contain more calcium?
Both brussels sprouts and peanut butter are high in calcium. Brussels sprout is very similar to brussels sprout for calcium - brussels sprout has 42mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does brussels sprouts or peanut butter contain more potassium?
Both brussels sprouts and peanut butter are high in potassium. Peanut butter has 90% more potassium than brussels sprout - brussels sprout has 389mg of potassium in 100 grams and peanut butter has 745mg of potassium.