Apple vs. Brussels Sprouts
Nutrition comparison of Apple and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and brussels sprouts:
- Both brussels sprouts and apple are high in dietary fiber.
- Brussels sprout has 3.7 times less sugar than apple.
- Brussels sprout has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprouts and apple contain similar amounts of calories - brussels sprout has 43 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and similar to brussels sprouts for fat. Apple has a macronutrient ratio of 2:96:3 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Brussels Sprouts | |
|---|---|---|
| Protein | 2% | 26% |
| Carbohydrates | 96% | 68% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprouts and apple contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both brussels sprouts and apple are high in dietary fiber. Brussels sprout has 58% more dietary fiber than apple - brussels sprout has 3.8g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Brussels sprout has 3.7 times less sugar than apple - brussels sprout has 2.2g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Brussels sprout has 12 times more protein than apple - brussels sprout has 3.4g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both brussels sprouts and apple are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 17 times more Vitamin C than apple - brussels sprout has 85mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Brussels sprout has 11 times more Vitamin A than apple - brussels sprout has 38ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Brussels sprouts and apple contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 79 times more Vitamin K than apple - brussels sprout has 177ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.017 MG | 0.139 MG |
| Riboflavin | 0.026 MG | 0.09 MG |
| Niacin | 0.091 MG | 0.745 MG |
| Pantothenic acid | 0.061 MG | 0.309 MG |
| Vitamin B6 | 0.041 MG | 0.219 MG |
| Folate | 3 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 600% more calcium than apple - brussels sprout has 42mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Brussels sprout has 10 times more iron than apple - brussels sprout has 1.4mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 264% more potassium than apple - brussels sprout has 389mg of potassium per 100 grams and apple has 107mg 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, brussels sprout has more luteolin and kaempferol than apple per 100 grams, however, apple contains more quercetin than brussels sprout per 100 grams.
| Apple | Brussels Sprouts | |
|---|---|---|
| luteolin | 0.12 mg | 0.33 mg |
| kaempferol | 0.14 mg | 0.86 mg |
| Quercetin | 4.01 mg | 1.92 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,
| Apple | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 27 UG | 450 UG |
| lutein + zeaxanthin | 29 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 apple per 100 grams.
| Apple | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.099 G |
| Total | 0.009 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both apple and brussels sprouts contain small amounts of linoleic acid.
| Apple | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.043 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Brussels Sprouts (Brussels sprouts, raw) .
Apple g
()
|
Daily Values (%) |
Brussels Sprouts 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 % | |
| MG % |
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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 % | |
| 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% |
|
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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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or apple contain more calories in 100 grams?Brussels sprouts and apple contain similar amounts of calories - brussels sprout has 43 calories in 100g and apple has 52 calories.
Does brussels sprouts or apple have more carbohydrates?
By weight, brussels sprouts and apple contain similar amounts of carbs - brussels sprout has 9g of carbs for 100g and apple has 13.8g of carbohydrates.
Does brussels sprouts or apple contain more potassium?
Brussels sprout is a rich source of potassium and it has 260% more potassium than apple - brussels sprout has 389mg of potassium in 100 grams and apple has 107mg of potassium.