Pork vs. Brussels Sprouts
Nutrition comparison of Cooked Pork and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and brussels sprouts:
- Both pork and brussels sprouts are high in potassium.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K and dietary fiber.
- Pork has more thiamin, riboflavin, niacin and Vitamin B12, however, brussels sprout contains more folate.
- Pork is an excellent source of protein.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and brussels sprout has 86% less calories than pork - pork has 297 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, pork is heavier in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Pork has a macronutrient ratio of 36:0:65 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Brussels Sprouts | |
|---|---|---|
| Protein | 36% | 26% |
| Carbohydrates | ~ | 68% |
| Fat | 65% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than brussels sprout - brussels sprout has 9g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has more dietary fiber than pork - brussels sprout has 3.8g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than brussels sprout - brussels sprout has 2.2g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 660% more protein than brussels sprout - pork has 25.7g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Pork is high in saturated fat and brussels sprout has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
cholesterol
Brussels sprout has less cholesterol than pork - pork has 94mg 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 120 times more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 18 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than brussels sprout - pork has 21iu of Vitamin D per 100 grams and brussels sprout does not contain significant amounts.
Vitamin E
Pork and brussels sprouts contain similar amounts of Vitamin E - pork has 0.21mg 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 more Vitamin K than pork - brussels sprout has 177ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin and Vitamin B12, however, brussels sprout contains more folate. Both pork and brussels sprouts contain significant amounts of pantothenic acid and Vitamin B6.
| Pork | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.706 MG | 0.139 MG |
| Riboflavin | 0.22 MG | 0.09 MG |
| Niacin | 4.206 MG | 0.745 MG |
| Pantothenic acid | 0.52 MG | 0.309 MG |
| Vitamin B6 | 0.391 MG | 0.219 MG |
| Folate | 6 UG | 61 UG |
| Vitamin B12 | 0.54 UG | ~ |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 91% more calcium than pork - pork has 22mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Pork and brussels sprouts contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both pork and brussels sprouts are high in potassium. Pork is very similar to pork for potassium - pork has 362mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pork and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Pork | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.099 G |
| Total | 0.07 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than brussels sprout per 100 grams.
| Pork | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 1.64 G | 0.045 G |
| other omega 6 | 0.08 G | 0.001 G |
| Total | 1.72 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: Pork (Pork, fresh, ground, cooked) and Brussels Sprouts (Brussels sprouts, raw) .
Cooked Pork 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 % |
|
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 pork or brussels sprouts contain more calories in 100 grams?Pork is high in calories and brussels sprout has 90% less calories than pork - pork has 297 calories in 100g and brussels sprout has 43 calories.
Is pork or brussels sprouts better for protein?
Pork is a fantastic source of protein and it has 660% more protein than brussels sprout - pork has 25.7g of protein per 100 grams and brussels sprout has 3.4g of protein.
Does brussels sprouts or pork have more carbohydrates?
By weight, pork has fewer carbohydrates than brussels sprout - brussels sprout has 9g of carbs for 100g and pork has no carbs..
Does pork or brussels sprouts contain more potassium?
Both pork and brussels sprouts are high in potassium. Pork is very similar to pork for potassium - pork has 362mg of potassium in 100 grams and brussels sprout has 389mg of potassium.