Flaxseeds vs. Brussels Sprouts

Nutrition comparison of Flaxseeds and Brussels Sprouts


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

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

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

  • Both flaxseeds and brussels sprouts are high in calcium, dietary fiber and potassium.
  • Brussels sprout has 69% less carbohydrates than flaxseed.
  • Brussels sprout has signficantly less saturated fat than flaxseed.
  • Brussels sprout is an excellent source of Vitamin C and Vitamin K.
  • Flaxseed has more thiamin, niacin, pantothenic acid and Vitamin B6.
  • Flaxseed is an excellent source of iron and protein.
Detailed nutritional comparison of flaxseeds 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: Flaxseeds (Seeds, flaxseed) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Brussels Sprouts src

Calories and Carbs

calories

Flaxseed is high in calories and brussels sprout has 92% less calories than flaxseed - flaxseed has 534 calories per 100 grams and brussels sprout has 43 calories.

For macronutrient ratios, flaxseeds is lighter in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Brussels Sprouts
Protein 13% 26%
Carbohydrates 21% 68%
Fat 66% 6%
Alcohol ~ ~

carbohydrates

Brussels sprout has 69% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.

dietary fiber

Both flaxseeds and brussels sprouts are high in dietary fiber. Flaxseed has 618% more dietary fiber than brussels sprout - flaxseed has 27.3g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.

sugar

Flaxseeds and brussels sprouts contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and brussels sprout has 2.2g of sugar.



Protein

protein

Flaxseed is an excellent source of protein and it has 441% more protein than brussels sprout - flaxseed has 18.3g of protein per 100 grams and brussels sprout has 3.4g of protein.

Fat

saturated fat

Brussels sprout has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.

Vitamins

Vitamin C

Brussels sprout is an excellent source of Vitamin C and it has 140 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.

Vitamin A

Brussels sprout has more Vitamin A than flaxseed - brussels sprout has 38ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.

Vitamin E

Flaxseeds and brussels sprouts contain similar amounts of Vitamin E - flaxseed has 0.31mg 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 40 times more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.

The B Vitamins

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

Flaxseeds Brussels Sprouts
Thiamin 1.644 MG 0.139 MG
Riboflavin 0.161 MG 0.09 MG
Niacin 3.08 MG 0.745 MG
Pantothenic acid 0.985 MG 0.309 MG
Vitamin B6 0.473 MG 0.219 MG
Folate 87 UG 61 UG

Minerals

calcium

Both flaxseeds and brussels sprouts are high in calcium. Flaxseed has 507% more calcium than brussels sprout - flaxseed has 255mg of calcium per 100 grams and brussels sprout has 42mg of calcium.

iron

Flaxseed is an excellent source of iron and it has 309% more iron than brussels sprout - flaxseed has 5.7mg of iron per 100 grams and brussels sprout has 1.4mg of iron.

potassium

Both flaxseeds and brussels sprouts are high in potassium. Flaxseed has 109% more potassium than brussels sprout - flaxseed has 813mg of potassium per 100 grams and brussels sprout has 389mg 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,

Flaxseeds Brussels Sprouts
lutein + zeaxanthin 651 UG 1590 UG
beta-carotene ~ 450 UG
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than brussels sprout per 100 grams.

Flaxseeds Brussels Sprouts
alpha linoleic acid 22.813 G 0.099 G
Total 22.813 G 0.099 G

omega 6s

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

Flaxseeds Brussels Sprouts
other omega 6 ~ 0.001 G
linoleic acid 5.903 G 0.045 G
Total 5.903 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: Flaxseeds (Seeds, flaxseed) and Brussels Sprouts (Brussels sprouts, raw) .

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