Brussels Sprouts vs. Spirulina
Nutrition comparison of Brussels Sprouts and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and spirulina:
- Both brussels sprouts and spirulina are high in calcium, dietary fiber and potassium.
- Brussels sprout has 41.7 times less saturated fat than spirulina.
- Brussels sprout has 63% less carbohydrates than spirulina.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Spirulina has more thiamin, riboflavin, niacin and pantothenic acid.
- Spirulina is an excellent source of iron and protein.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and brussels sprout has 85% less calories than spirulina - brussels sprout has 43 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, brussels sprouts is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Brussels sprouts has a macronutrient ratio of 26:68:6 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Spirulina | |
|---|---|---|
| Protein | 26% | 58% |
| Carbohydrates | 68% | 24% |
| Fat | 6% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 63% less carbohydrates than spirulina - brussels sprout has 9g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both brussels sprouts and spirulina are high in dietary fiber. Brussels sprout has a little more dietary fiber (6%) than spirulina by weight - brussels sprout has 3.8g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Brussels sprouts and spirulina contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 16 times more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Brussels sprout has 41.7 times less saturated fat than spirulina - brussels sprout has 0.06g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 742% more Vitamin C than spirulina - brussels sprout has 85mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Brussels sprouts and spirulina contain similar amounts of Vitamin A - brussels sprout has 38ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 468% more Vitamin E than brussels sprout - brussels sprout has 0.88mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 594% more Vitamin K than spirulina - brussels sprout has 177ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin and pantothenic acid. Both brussels sprouts and spirulina contain significant amounts of Vitamin B6 and folate.
| Brussels Sprouts | Spirulina | |
|---|---|---|
| Thiamin | 0.139 MG | 2.38 MG |
| Riboflavin | 0.09 MG | 3.67 MG |
| Niacin | 0.745 MG | 12.82 MG |
| Pantothenic acid | 0.309 MG | 3.48 MG |
| Vitamin B6 | 0.219 MG | 0.364 MG |
| Folate | 61 UG | 94 UG |
Minerals
calcium
Both brussels sprouts and spirulina are high in calcium. Spirulina has 186% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 19 times more iron than brussels sprout - brussels sprout has 1.4mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both brussels sprouts and spirulina are high in potassium. Spirulina has 250% more potassium than brussels sprout - brussels sprout has 389mg of potassium per 100 grams and spirulina has 1363mg 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, both brussels sprouts and spirulina contain significant amounts of beta-carotene.
| Brussels Sprouts | Spirulina | |
|---|---|---|
| beta-carotene | 450 UG | 342 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than brussels sprout per 100 grams.
| Brussels Sprouts | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.823 G |
| Total | 0.099 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than brussels sprout per 100 grams.
| Brussels Sprouts | Spirulina | |
|---|---|---|
| linoleic acid | 0.045 G | 1.254 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Brussels Sprouts g
()
|
Daily Values (%) |
Spirulina 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% |
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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% |
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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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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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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 % | |
| 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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UG % | |
| 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% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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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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| UG % |
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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% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or spirulina contain more calories in 100 grams?Spirulina is high in calories and brussels sprout has 90% less calories than spirulina - brussels sprout has 43 calories in 100g and spirulina has 290 calories.
Is brussels sprouts or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 16 times more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and spirulina has 57.5g of protein.
Does brussels sprouts or spirulina have more carbohydrates?
By weight, brussels sprout has 60% fewer carbohydrates than spirulina - brussels sprout has 9g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does brussels sprouts or spirulina contain more calcium?
Both brussels sprouts and spirulina are high in calcium. Spirulina has 190% more calcium than brussels sprout - brussels sprout has 42mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does brussels sprouts or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 19 times more iron than brussels sprout - brussels sprout has 1.4mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does brussels sprouts or spirulina contain more potassium?
Both brussels sprouts and spirulina are high in potassium. Spirulina has 250% more potassium than brussels sprout - brussels sprout has 389mg of potassium in 100 grams and spirulina has 1363mg of potassium.