Chicken Breast vs. Brussels Sprouts
Nutrition comparison of Cooked Chicken Breast 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
chicken breast
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and brussels sprouts:
- Both brussels sprouts and chicken breast are high in potassium.
- Brussels sprout has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K and dietary fiber.
- Chicken breast is an excellent source of protein.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and brussels sprout has 74% less calories than chicken breast - brussels sprout has 43 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to brussels sprouts per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Brussels Sprouts | |
|---|---|---|
| Protein | 79% | 26% |
| Carbohydrates | ~ | 68% |
| Fat | 21% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than brussels sprout - brussels sprout has 9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - brussels sprout has 3.8g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than brussels sprout - brussels sprout has 2.2g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 818% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Brussels sprouts and chicken breast contain similar amounts of saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Brussels sprout has less cholesterol than chicken breast - chicken breast has 85mg 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 chicken breast - brussels sprout has 85mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Brussels sprout has 533% more Vitamin A than chicken breast - brussels sprout has 38ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than brussels sprout - chicken breast has 5iu of Vitamin D per 100 grams and brussels sprout does not contain significant amounts.
Vitamin E
Brussels sprouts and chicken breast contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 589 times more Vitamin K than chicken breast - brussels sprout has 177ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both chicken breast and brussels sprouts contain significant amounts of riboflavin.
| Chicken Breast | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.07 MG | 0.139 MG |
| Riboflavin | 0.114 MG | 0.09 MG |
| Niacin | 13.712 MG | 0.745 MG |
| Pantothenic acid | 0.965 MG | 0.309 MG |
| Vitamin B6 | 0.6 MG | 0.219 MG |
| Folate | 4 UG | 61 UG |
| Vitamin B12 | 0.34 UG | ~ |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 180% more calcium than chicken breast - brussels sprout has 42mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Brussels sprouts and chicken breast contain similar amounts of iron - brussels sprout has 1.4mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both brussels sprouts and chicken breast are high in potassium. Brussels sprout has 52% more potassium than chicken breast - brussels sprout has 389mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than brussels sprout per 100 grams.
| Chicken Breast | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.099 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than brussels sprout per 100 grams.
| Chicken Breast | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.59 G | 0.045 G |
| other omega 6 | 0.06 G | 0.001 G |
| Total | 0.65 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Brussels Sprouts (Brussels sprouts, raw) .
Cooked Chicken Breast g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and brussels sprout has 70% less calories than chicken breast - brussels sprout has 43 calories in 100g and chicken breast has 165 calories.
Is brussels sprouts or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 820% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and chicken breast has 31g of protein.
Does brussels sprouts or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than brussels sprout - brussels sprout has 9g of carbs for 100g and chicken breast has no carbs..
Does brussels sprouts or chicken breast contain more potassium?
Both brussels sprouts and chicken breast are high in potassium. Brussels sprout has 50% more potassium than chicken breast - brussels sprout has 389mg of potassium in 100 grams and chicken breast has 256mg of potassium.