Brussels Sprouts vs. Pumpkin Puree
Nutrition comparison of Brussels Sprouts and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and pumpkin puree:
- Both pumpkin puree and brussels sprouts are high in dietary fiber and potassium.
- Brussels sprout has more thiamin, Vitamin B6 and folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Pumpkin puree has more beta-carotene and alpha-carotene than brussels sprout, however, brussels sprout contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and brussels sprouts contain similar amounts of calories - pumpkin puree has 34 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 pumpkin puree for fat. Brussels sprouts has a macronutrient ratio of 26:68:6 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Pumpkin Puree | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 68% | 82% |
| Fat | 6% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and brussels sprouts contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both pumpkin puree and brussels sprouts are high in dietary fiber. Brussels sprout has 31% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Pumpkin puree and brussels sprouts contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 207% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both pumpkin puree and brussels sprouts are low in saturated fat - pumpkin puree has 0.15g 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 19 times more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 19 times more Vitamin A than brussels sprout - pumpkin puree has 778ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Pumpkin puree and brussels sprouts contain similar amounts of Vitamin E - pumpkin puree has 1.1mg 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 10 times more Vitamin K than pumpkin puree - pumpkin puree has 16ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, Vitamin B6 and folate. Both brussels sprouts and pumpkin puree contain significant amounts of riboflavin, niacin and pantothenic acid.
| Brussels Sprouts | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.139 MG | 0.024 MG |
| Riboflavin | 0.09 MG | 0.054 MG |
| Niacin | 0.745 MG | 0.367 MG |
| Pantothenic acid | 0.309 MG | 0.4 MG |
| Vitamin B6 | 0.219 MG | 0.056 MG |
| Folate | 61 UG | 12 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 62% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Pumpkin puree and brussels sprouts contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both pumpkin puree and brussels sprouts are high in potassium. Brussels sprout has 89% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and brussels sprout has 389mg 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, pumpkin puree has more beta-carotene and alpha-carotene than brussels sprout per 100 grams, however, brussels sprout contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Brussels Sprouts | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 450 UG | 6940 UG |
| alpha-carotene | 6 UG | 4795 UG |
| lutein + zeaxanthin | 1590 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Brussels Sprouts | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.008 G |
| Total | 0.099 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and pumpkin puree contain small amounts of linoleic acid.
| Brussels Sprouts | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.045 G | 0.007 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 0.007 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 Pumpkin Puree (Pumpkin, canned, without salt) .
Brussels Sprouts g
()
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Daily Values (%) |
Pumpkin Puree 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 % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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% |
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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% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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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% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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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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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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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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5% | selenium | 5% |
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UG % | |
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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 pumpkin puree or brussels sprouts contain more calories in 100 grams?Pumpkin puree and brussels sprouts contain similar amounts of calories - pumpkin puree has 34 calories in 100g and brussels sprout has 43 calories.
Does pumpkin puree or brussels sprouts have more carbohydrates?
By weight, pumpkin puree and brussels sprouts contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does pumpkin puree or brussels sprouts contain more potassium?
Both pumpkin puree and brussels sprouts are high in potassium. Brussels sprout has 90% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and brussels sprout has 389mg of potassium.