Blueberry vs. Brussels Sprouts

Nutrition comparison of Blueberry and Brussels Sprouts


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

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

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

  • Both brussels sprouts and blueberry are high in dietary fiber.
  • Brussels sprout has 3.5 times less sugar than blueberry.
  • Brussels sprout has more thiamin, 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.
Detailed nutritional comparison of blueberry 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: Blueberry (Blueberries, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Brussels Sprouts src

Calories and Carbs

calories

Brussels sprouts and blueberry contain similar amounts of calories - brussels sprout has 43 calories per 100 grams and blueberry has 57 calories.

For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and similar to brussels sprouts for fat. Blueberry has a macronutrient ratio of 5:91:5 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blueberry Brussels Sprouts
Protein 5% 26%
Carbohydrates 91% 68%
Fat 5% 6%
Alcohol ~ ~

carbohydrates

Brussels sprouts and blueberry contain similar amounts carbs - brussels sprout has 9g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Both brussels sprouts and blueberry are high in dietary fiber. Brussels sprout has 58% more dietary fiber than blueberry - brussels sprout has 3.8g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Brussels sprout has 3.5 times less sugar than blueberry - brussels sprout has 2.2g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Brussels sprout has 357% more protein than blueberry - brussels sprout has 3.4g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Both brussels sprouts and blueberry are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

Vitamins

Vitamin C

Brussels sprout is an excellent source of Vitamin C and it has 776% more Vitamin C than blueberry - brussels sprout has 85mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

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

Vitamin E

Brussels sprouts and blueberry contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Brussels sprout is an excellent source of Vitamin K and it has 817% more Vitamin K than blueberry - brussels sprout has 177ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

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

Blueberry Brussels Sprouts
Thiamin 0.037 MG 0.139 MG
Riboflavin 0.041 MG 0.09 MG
Niacin 0.418 MG 0.745 MG
Pantothenic acid 0.124 MG 0.309 MG
Vitamin B6 0.052 MG 0.219 MG
Folate 6 UG 61 UG

Minerals

calcium

Brussels sprout is a great source of calcium and it has 600% more calcium than blueberry - brussels sprout has 42mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Brussels sprout has 400% more iron than blueberry - brussels sprout has 1.4mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Brussels sprout is an excellent source of potassium and it has 405% more potassium than blueberry - brussels sprout has 389mg of potassium per 100 grams and blueberry has 77mg 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, both blueberry and brussels sprouts contain significant amounts of luteolin and kaempferol.

Blueberry Brussels Sprouts
luteolin 0.2 mg 0.33 mg
kaempferol 1.66 mg 0.86 mg
myricetin 1.3 mg ~
Quercetin 7.67 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,

Blueberry Brussels Sprouts
beta-carotene 32 UG 450 UG
lutein + zeaxanthin 80 UG 1590 UG
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

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

Blueberry Brussels Sprouts
alpha linoleic acid 0.058 G 0.099 G
Total 0.058 G 0.099 G

omega 6s

Comparing omega-6 fatty acids, both blueberry and brussels sprouts contain significant amounts of linoleic acid.

Blueberry Brussels Sprouts
linoleic acid 0.088 G 0.045 G
other omega 6 ~ 0.001 G
Total 0.088 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: Blueberry (Blueberries, raw) and Brussels Sprouts (Brussels sprouts, raw) .

Blueberry 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