Almonds vs. Brussels Sprouts
Nutrition comparison of Almonds and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and brussels sprouts:
- Both brussels sprouts and almonds are high in calcium, dietary fiber and potassium.
- Almond has more riboflavin and niacin.
- Almond is an excellent source of Vitamin E, iron and protein.
- Brussels sprout has 58% less carbohydrates than almond.
- Brussels sprout has signficantly less saturated fat than almond.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and brussels sprout has 93% less calories than almond - brussels sprout has 43 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Almonds has a macronutrient ratio of 14:14:73 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Brussels Sprouts | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 14% | 68% |
| Fat | 73% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 58% less carbohydrates than almond - brussels sprout has 9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both brussels sprouts and almonds are high in dietary fiber. Almond has 229% more dietary fiber than brussels sprout - brussels sprout has 3.8g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Brussels sprouts and almonds contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 526% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Brussels sprout has signficantly less saturated fat than almond - brussels sprout has 0.06g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and brussels sprouts are low in trans fat - almond has 0.02g of trans fat 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 more Vitamin C than almond - brussels sprout has 85mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Brussels sprout has more Vitamin A than almond - brussels sprout has 38ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 28 times more Vitamin E than brussels sprout - brussels sprout has 0.88mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has more Vitamin K than almond - brussels sprout has 177ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and niacin. Both almonds and brussels sprouts contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Almonds | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.205 MG | 0.139 MG |
| Riboflavin | 1.138 MG | 0.09 MG |
| Niacin | 3.618 MG | 0.745 MG |
| Pantothenic acid | 0.471 MG | 0.309 MG |
| Vitamin B6 | 0.137 MG | 0.219 MG |
| Folate | 44 UG | 61 UG |
Minerals
calcium
Both brussels sprouts and almonds are high in calcium. Almond has 540% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 165% more iron than brussels sprout - brussels sprout has 1.4mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both brussels sprouts and almonds are high in potassium. Almond has 88% more potassium than brussels sprout - brussels sprout has 389mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more isorhamnetin than brussels sprout per 100 grams, however, brussels sprout contains more kaempferol, quercetin and luteolin than almond per 100 grams.
| Almonds | Brussels Sprouts | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 0.86 mg |
| Quercetin | 0.36 mg | 1.92 mg |
| luteolin | ~ | 0.33 mg |
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,
| Almonds | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 1 UG | 450 UG |
| lutein + zeaxanthin | 1 UG | 1590 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.099 G |
| Total | 0.003 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than brussels sprout per 100 grams.
| Almonds | Brussels Sprouts | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 12.324 G | 0.045 G |
| Total | 12.324 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: Almonds (Nuts, almonds) and Brussels Sprouts (Brussels sprouts, raw) .
Almonds g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 brussels sprouts or almonds contain more calories in 100 grams?Almond is high in calories and brussels sprout has 90% less calories than almond - brussels sprout has 43 calories in 100g and almond has 579 calories.
Does brussels sprouts or almonds have more carbohydrates?
By weight, brussels sprout has 60% fewer carbohydrates than almond - brussels sprout has 9g of carbs for 100g and almond has 21.6g of carbohydrates.
Does brussels sprouts or almonds contain more calcium?
Both brussels sprouts and almonds are high in calcium. Almond has 540% more calcium than brussels sprout - brussels sprout has 42mg of calcium in 100 grams and almond has 269mg of calcium.
Does brussels sprouts or almonds contain more iron?
Almond is an abundant source of iron and it has 170% more iron than brussels sprout - brussels sprout has 1.4mg of iron in 100 grams and almond has 3.7mg of iron.
Does brussels sprouts or almonds contain more potassium?
Both brussels sprouts and almonds are high in potassium. Almond has 90% more potassium than brussels sprout - brussels sprout has 389mg of potassium in 100 grams and almond has 733mg of potassium.