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.
Detailed nutritional comparison of pineapple 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: Pineapple (Pineapple, raw, all varieties) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pineapple src
Image of Brussels Sprouts src

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 similar to brussels sprouts for fat. Pineapple has a macronutrient ratio of 4:95:2 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pineapple Brussels Sprouts
Protein 4% 26%
Carbohydrates 95% 69%
Fat 2% 5%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pineapple or Brussels Sprouts .

Note: The specific food items compared are: Pineapple (Pineapple, raw, all varieties) and Brussels Sprouts (Brussels sprouts, raw) .

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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.