Grapefruit vs. Brussels Sprouts
Nutrition comparison of Grapefruit and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and brussels sprouts:
- Both brussels sprouts and grapefruit are high in Vitamin C.
- Brussels sprout has 68% less sugar than grapefruit.
- Brussels sprout has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin K, dietary fiber and potassium.
- Grapefruit has more lycopene than brussels sprout, however, brussels sprout contains more lutein + zeaxanthin than grapefruit.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprouts and grapefruit contain similar amounts of calories - brussels sprout has 43 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein, much heavier in carbs and similar to brussels sprouts for fat. Grapefruit has a macronutrient ratio of 7:91:3 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Brussels Sprouts | |
|---|---|---|
| Protein | 7% | 26% |
| Carbohydrates | 91% | 68% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprouts and grapefruit contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 138% more dietary fiber than grapefruit - brussels sprout has 3.8g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Brussels sprout has 68% less sugar than grapefruit - brussels sprout has 2.2g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Brussels sprout has 339% more protein than grapefruit - brussels sprout has 3.4g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both brussels sprouts and grapefruit are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both brussels sprouts and grapefruit are high in Vitamin C. Brussels sprout has 172% more Vitamin C than grapefruit - brussels sprout has 85mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Brussels sprouts and grapefruit contain similar amounts of Vitamin A - brussels sprout has 38ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Brussels sprouts and grapefruit contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has more Vitamin K than grapefruit - brussels sprout has 177ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Brussels sprout has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both grapefruit and brussels sprouts contain significant amounts of pantothenic acid.
| Grapefruit | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.043 MG | 0.139 MG |
| Riboflavin | 0.031 MG | 0.09 MG |
| Niacin | 0.204 MG | 0.745 MG |
| Pantothenic acid | 0.262 MG | 0.309 MG |
| Vitamin B6 | 0.053 MG | 0.219 MG |
| Folate | 13 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 91% more calcium than grapefruit - brussels sprout has 42mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Brussels sprout has 16 times more iron than grapefruit - brussels sprout has 1.4mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 188% more potassium than grapefruit - brussels sprout has 389mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit and brussels sprouts contain significant amounts of luteolin.
| Grapefruit | Brussels Sprouts | |
|---|---|---|
| luteolin | 0.6 mg | 0.33 mg |
| kaempferol | 0.01 mg | 0.86 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 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, grapefruit has more lycopene than brussels sprout per 100 grams, however, brussels sprout contains more lutein + zeaxanthin than grapefruit per 100 grams. Both grapefruit and brussels sprouts contain significant amounts of beta-carotene.
| Grapefruit | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 686 UG | 450 UG |
| alpha-carotene | 3 UG | 6 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.099 G |
| Total | 0.008 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and brussels sprouts contain small amounts of linoleic acid.
| Grapefruit | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.029 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Brussels Sprouts (Brussels sprouts, raw) .
Grapefruit g
()
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Daily Values (%) |
Brussels Sprouts g
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or grapefruit contain more calories in 100 grams?Brussels sprouts and grapefruit contain similar amounts of calories - brussels sprout has 43 calories in 100g and grapefruit has 42 calories.
Does brussels sprouts or grapefruit have more carbohydrates?
By weight, brussels sprouts and grapefruit contain similar amounts of carbs - brussels sprout has 9g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does brussels sprouts or grapefruit contain more potassium?
Brussels sprout is a rich source of potassium and it has 190% more potassium than grapefruit - brussels sprout has 389mg of potassium in 100 grams and grapefruit has 135mg of potassium.