Beef vs. Brussels Sprouts

Nutrition comparison of Cooked Beef and Brussels Sprouts


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

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

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

  • Both beef and brussels sprouts are high in potassium.
  • Beef is a great source of iron.
  • Beef is an excellent source of protein.
  • Brussels sprout has more thiamin and folate, however, beef contains more niacin, pantothenic acid and Vitamin B12.
  • Brussels sprout is an excellent source of Vitamin C, Vitamin K and dietary fiber.
Detailed nutritional comparison of beef 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Brussels Sprouts src

Calories and Carbs

calories

Beef is high in calories and brussels sprout has 84% less calories than beef - beef has 277 calories per 100 grams and brussels sprout has 43 calories.

For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Beef has a macronutrient ratio of 38:0:62 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Brussels Sprouts
Protein 38% 26%
Carbohydrates ~ 69%
Fat 62% 5%
Alcohol ~ ~

carbohydrates

Beef has less carbohydrates than brussels sprout - brussels sprout has 9g of total carbs per 100 grams and beef does not contain significant amounts.

dietary fiber

Brussels sprout is an excellent source of dietary fiber and it has more dietary fiber than beef - brussels sprout has 3.8g of dietary fiber per 100 grams and beef does not contain significant amounts.

sugar

Beef has less sugar than brussels sprout - brussels sprout has 2.2g of sugar per 100 grams and beef does not contain significant amounts.

Protein

protein

Beef is an excellent source of protein and it has 651% more protein than brussels sprout - beef has 25.4g of protein per 100 grams and brussels sprout has 3.4g of protein.

Fat

saturated fat

Beef is high in saturated fat and brussels sprout has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.

trans fat

Brussels sprout has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and brussels sprout does not contain significant amounts.

cholesterol

Brussels sprout has less cholesterol than beef - beef has 88mg of cholesterol 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 beef - brussels sprout has 85mg of Vitamin C per 100 grams and beef does not contain significant amounts.

Vitamin A

Brussels sprout has 11 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.

Vitamin D

Beef and brussels sprouts contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and brussels sprout does not contain significant amounts.

Vitamin E

Beef and brussels sprouts contain similar amounts of Vitamin E - beef has 0.12mg 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 58 times more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.

The B Vitamins

Brussels sprout has more thiamin and folate, however, beef contains more niacin, pantothenic acid and Vitamin B12. Both beef and brussels sprouts contain significant amounts of riboflavin and Vitamin B6.

Beef Brussels Sprouts
Thiamin 0.051 MG 0.139 MG
Riboflavin 0.176 MG 0.09 MG
Niacin 4.537 MG 0.745 MG
Pantothenic acid 0.658 MG 0.309 MG
Vitamin B6 0.336 MG 0.219 MG
Folate 11 UG 61 UG
Vitamin B12 2.9 UG ~

Minerals

calcium

Beef and brussels sprouts contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and brussels sprout has 42mg of calcium.

iron

Beef is a great source of iron and it has 61% more iron than brussels sprout - beef has 2.3mg of iron per 100 grams and brussels sprout has 1.4mg of iron.

potassium

Both beef and brussels sprouts are high in potassium. Brussels sprout has 41% more potassium than beef - beef has 275mg of potassium per 100 grams and brussels sprout has 389mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Beef Brussels Sprouts
alpha linoleic acid 0.056 G 0.099 G
Total 0.056 G 0.099 G

omega 6s

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

Beef Brussels Sprouts
other omega 6 0.047 G 0.001 G
linoleic acid 0.39 G 0.045 G
Total 0.437 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 Beef or Brussels Sprouts .

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Brussels Sprouts (Brussels sprouts, raw) .

Cooked Beef g

()
Daily Values (%)

Brussels Sprouts g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does beef or brussels sprouts contain more calories in 100 grams?
Beef is high in calories and brussels sprout has 80% less calories than beef - beef has 277 calories in 100g and brussels sprout has 43 calories.

Is beef or brussels sprouts better for protein?
Beef is a fantastic source of protein and it has 650% more protein than brussels sprout - beef has 25.4g of protein per 100 grams and brussels sprout has 3.4g of protein.

Does brussels sprouts or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than brussels sprout - brussels sprout has 9g of carbs for 100g and beef has no carbs..

Does beef or brussels sprouts contain more potassium?
Both beef and brussels sprouts are high in potassium. Brussels sprout has 40% more potassium than beef - beef has 275mg of potassium in 100 grams and brussels sprout has 389mg of potassium.