Whole Wheat Flour vs. Brussels Sprouts
Nutrition comparison of Whole Wheat Flour and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and brussels sprouts:
- Both whole wheat flour and brussels sprouts are high in dietary fiber and potassium.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid, however, brussels sprout contains more folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and brussels sprout has 87% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to brussels sprouts for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Brussels Sprouts | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 84% | 68% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and brussels sprout has 88% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both whole wheat flour and brussels sprouts are high in dietary fiber. Whole wheat flour has 245% more dietary fiber than brussels sprout - whole wheat flour has 13.1g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Whole wheat flour and brussels sprouts contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 184% more protein than brussels sprout - whole wheat flour has 9.6g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both whole wheat flour and brussels sprouts are low in saturated fat - whole wheat flour has 0.43g 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 more Vitamin C than whole wheat flour - brussels sprout has 85mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Brussels sprout has more Vitamin A than whole wheat flour - brussels sprout has 38ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and brussels sprouts contain similar amounts of Vitamin E - whole wheat flour has 0.53mg 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 92 times more Vitamin K than whole wheat flour - whole wheat flour has 1.9ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid, however, brussels sprout contains more folate. Both whole wheat flour and brussels sprouts contain significant amounts of Vitamin B6.
| Whole Wheat Flour | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.297 MG | 0.139 MG |
| Riboflavin | 0.188 MG | 0.09 MG |
| Niacin | 5.347 MG | 0.745 MG |
| Pantothenic acid | 1.011 MG | 0.309 MG |
| Vitamin B6 | 0.191 MG | 0.219 MG |
| Folate | 28 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 27% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 165% more iron than brussels sprout - whole wheat flour has 3.7mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both whole wheat flour and brussels sprouts are high in potassium. Whole wheat flour is very similar to brussels sprout for potassium - whole wheat flour has 394mg 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,
| Whole Wheat Flour | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 5 UG | 450 UG |
| lutein + zeaxanthin | 220 UG | 1590 UG |
| alpha-carotene | ~ | 6 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Brussels Sprouts (Brussels sprouts, raw) .
Whole Wheat Flour 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 % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
|
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 whole wheat flour or brussels sprouts contain more calories in 100 grams?Whole wheat flour is high in calories and brussels sprout has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and brussels sprout has 43 calories.
Does whole wheat flour or brussels sprouts have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and brussels sprout has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does whole wheat flour or brussels sprouts contain more iron?
Whole wheat flour is an abundant source of iron and it has 170% more iron than brussels sprout - whole wheat flour has 3.7mg of iron in 100 grams and brussels sprout has 1.4mg of iron.
Does whole wheat flour or brussels sprouts contain more potassium?
Both whole wheat flour and brussels sprouts are high in potassium. Whole wheat flour is very similar to brussels sprout for potassium - whole wheat flour has 394mg of potassium in 100 grams and brussels sprout has 389mg of potassium.