Avocado vs. Brussels Sprouts

Nutrition comparison of Avocado and Brussels Sprouts


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus brussels sprouts (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and brussels sprouts:

  • Both brussels sprouts and avocado are high in dietary fiber and potassium.
  • Avocado has more niacin and pantothenic acid.
  • Brussels sprout has 33.2 times less saturated fat than avocado.
  • Brussels sprout has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than brussels sprout.
  • Brussels sprout is a great source of calcium.
  • Brussels sprout is an excellent source of Vitamin C and Vitamin K.
Detailed nutritional comparison of avocado and brussels sprouts is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Brussels Sprouts src

Calories and Carbs

calories

Avocado is high in calories and brussels sprout has 74% less calories than avocado - brussels sprout has 43 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Avocado has a macronutrient ratio of 4:19:77 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Brussels Sprouts
Protein 4% 26%
Carbohydrates 19% 69%
Fat 77% 5%
Alcohol ~ ~

carbohydrates

Brussels sprouts and avocado contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both brussels sprouts and avocado are high in dietary fiber. Avocado has 79% more dietary fiber than brussels sprout - brussels sprout has 3.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Brussels sprouts and avocado contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Brussels sprouts and avocado contain similar amounts of protein - brussels sprout has 3.4g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Brussels sprout has 33.2 times less saturated fat than avocado - brussels sprout has 0.06g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Brussels sprout is an excellent source of Vitamin C and it has 866% more Vitamin C than avocado - brussels sprout has 85mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Brussels sprout has 443% more Vitamin A than avocado - brussels sprout has 38ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Brussels sprouts and avocado contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Brussels sprout is an excellent source of Vitamin K and it has 743% more Vitamin K than avocado - brussels sprout has 177ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more niacin and pantothenic acid. Both avocado and brussels sprouts contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.

Avocado Brussels Sprouts
Thiamin 0.075 MG 0.139 MG
Riboflavin 0.143 MG 0.09 MG
Niacin 1.912 MG 0.745 MG
Pantothenic acid 1.463 MG 0.309 MG
Vitamin B6 0.287 MG 0.219 MG
Folate 89 UG 61 UG

Minerals

calcium

Brussels sprout is a great source of calcium and it has 223% more calcium than avocado - brussels sprout has 42mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Brussels sprout has 130% more iron than avocado - brussels sprout has 1.4mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both brussels sprouts and avocado are high in potassium. Avocado has 30% more potassium than brussels sprout - brussels sprout has 389mg of potassium per 100 grams and avocado has 507mg 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, brussels sprout has more beta-carotene and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than brussels sprout per 100 grams.

Avocado Brussels Sprouts
beta-carotene 63 UG 450 UG
alpha-carotene 24 UG 6 UG
lutein + zeaxanthin 271 UG 1590 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both avocado and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).

Avocado Brussels Sprouts
alpha linoleic acid 0.125 G 0.099 G
Total 0.125 G 0.099 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than brussels sprout per 100 grams.

Avocado Brussels Sprouts
linoleic acid 1.674 G 0.045 G
other omega 6 ~ 0.001 G
Total 1.674 G 0.046 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Brussels Sprouts .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Brussels Sprouts (Brussels sprouts, raw) .

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FAQ

Does brussels sprouts or avocado contain more calories in 100 grams?
Avocado is high in calories and brussels sprout has 70% less calories than avocado - brussels sprout has 43 calories in 100g and avocado has 167 calories.

Does brussels sprouts or avocado have more carbohydrates?
By weight, brussels sprouts and avocado contain similar amounts of carbs - brussels sprout has 9g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does brussels sprouts or avocado contain more potassium?
Both brussels sprouts and avocado are high in potassium. Avocado has 30% more potassium than brussels sprout - brussels sprout has 389mg of potassium in 100 grams and avocado has 507mg of potassium.