Pineapple vs. Brussels Sprouts
Nutrition comparison of Pineapple and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and brussels sprouts:
- Both pineapple and brussels sprouts are high in Vitamin C.
- Brussels sprout has 3.4 times less sugar than pineapple.
- Brussels sprout has more riboflavin and folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pineapple and brussels sprouts contain similar amounts of calories - pineapple has 50 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, pineapple is much lighter in protein, much heavier in carbs and lighter in fat compared to brussels sprouts per calorie. Pineapple has a macronutrient ratio of 4:94:2 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Brussels Sprouts | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 94% | 68% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and brussels sprouts contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 171% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Brussels sprout has 3.4 times less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 526% more protein than pineapple - pineapple has 0.54g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both pineapple and brussels sprouts are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both pineapple and brussels sprouts are high in Vitamin C. Brussels sprout has 78% more Vitamin C than pineapple - pineapple has 47.8mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 11 times more Vitamin A than pineapple - pineapple has 3ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Pineapple and brussels sprouts contain similar amounts of Vitamin E - pineapple has 0.02mg 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 251 times more Vitamin K than pineapple - pineapple has 0.7ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more riboflavin and folate. Both pineapple and brussels sprouts contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Pineapple | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.079 MG | 0.139 MG |
| Riboflavin | 0.032 MG | 0.09 MG |
| Niacin | 0.5 MG | 0.745 MG |
| Pantothenic acid | 0.213 MG | 0.309 MG |
| Vitamin B6 | 0.112 MG | 0.219 MG |
| Folate | 18 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 223% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 383% more iron than pineapple - pineapple has 0.29mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 257% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and brussels sprout has 389mg 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,
| Pineapple | Brussels Sprouts | |
|---|---|---|
| luteolin | 0.01 mg | 0.33 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.14 mg | 1.92 mg |
| kaempferol | ~ | 0.86 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,
| Pineapple | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 35 UG | 450 UG |
| alpha-carotene | ~ | 6 UG |
| lutein + zeaxanthin | ~ | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than pineapple per 100 grams.
| Pineapple | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.099 G |
| Total | 0.017 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple and brussels sprouts contain small amounts of linoleic acid.
| Pineapple | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.023 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.023 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: Pineapple (Pineapple, raw, all varieties) and Brussels Sprouts (Brussels sprouts, raw) .
Pineapple g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pineapple or brussels sprouts contain more calories in 100 grams?Pineapple and brussels sprouts contain similar amounts of calories - pineapple has 50 calories in 100g and brussels sprout has 43 calories.
Does pineapple or brussels sprouts have more carbohydrates?
By weight, pineapple and brussels sprouts contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does pineapple or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 260% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and brussels sprout has 389mg of potassium.