Brussels Sprouts vs. Carrots

Nutrition comparison of Brussels Sprouts and Carrots


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

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

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

  • Both brussels sprouts and carrots are high in dietary fiber and potassium.
  • Brussels sprout has more thiamin and folate.
  • Brussels sprout is a great source of calcium.
  • Brussels sprout is an excellent source of Vitamin C and Vitamin K.
  • Carrot has more beta-carotene and alpha-carotene than brussels sprout, however, brussels sprout contains more lutein + zeaxanthin than carrot.
  • Carrot is an excellent source of Vitamin A.
Detailed nutritional comparison of brussels sprouts and carrots 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: Brussels Sprouts (Brussels sprouts, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Brussels Sprouts src
Image of Carrots src

Calories and Carbs

calories

Brussels sprouts and carrots contain similar amounts of calories - brussels sprout has 43 calories per 100 grams and carrot has 41 calories.

For macronutrient ratios, brussels sprouts is heavier in protein, lighter in carbs and similar to carrots for fat. Brussels sprouts has a macronutrient ratio of 26:68:6 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brussels Sprouts Carrots
Protein 26% 9%
Carbohydrates 68% 87%
Fat 6% 5%
Alcohol ~ ~

carbohydrates

Brussels sprouts and carrots contain similar amounts carbs - brussels sprout has 9g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.

dietary fiber

Both brussels sprouts and carrots are high in dietary fiber. Brussels sprout has 36% more dietary fiber than carrot - brussels sprout has 3.8g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Brussels sprouts and carrots contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and carrot has 4.7g of sugar.



Protein

protein

Brussels sprout has 263% more protein than carrot - brussels sprout has 3.4g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

Both brussels sprouts and carrots are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.

Vitamins

Vitamin C

Brussels sprout is an excellent source of Vitamin C and it has 13 times more Vitamin C than carrot - brussels sprout has 85mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has 20 times more Vitamin A than brussels sprout - brussels sprout has 38ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.

Vitamin E

Brussels sprouts and carrots contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

Vitamin K

Brussels sprout is an excellent source of Vitamin K and it has 12 times more Vitamin K than carrot - brussels sprout has 177ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.

The B Vitamins

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

Brussels Sprouts Carrots
Thiamin 0.139 MG 0.066 MG
Riboflavin 0.09 MG 0.058 MG
Niacin 0.745 MG 0.983 MG
Pantothenic acid 0.309 MG 0.273 MG
Vitamin B6 0.219 MG 0.138 MG
Folate 61 UG 19 UG

Minerals

calcium

Brussels sprout is a great source of calcium and it has 27% more calcium than carrot - brussels sprout has 42mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Brussels sprout has 367% more iron than carrot - brussels sprout has 1.4mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Both brussels sprouts and carrots are high in potassium. Brussels sprout has 22% more potassium than carrot - brussels sprout has 389mg of potassium per 100 grams and carrot has 320mg 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,

Brussels Sprouts Carrots
luteolin 0.33 mg 0.11 mg
kaempferol 0.86 mg 0.24 mg
Quercetin 1.92 mg 0.21 mg
myricetin ~ 0.04 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, carrot has more beta-carotene and alpha-carotene than brussels sprout per 100 grams, however, brussels sprout contains more lutein + zeaxanthin than carrot per 100 grams.

Brussels Sprouts Carrots
beta-carotene 450 UG 8285 UG
alpha-carotene 6 UG 3477 UG
lutein + zeaxanthin 1590 UG 256 UG
lycopene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Brussels Sprouts Carrots
alpha linoleic acid 0.099 G 0.002 G
Total 0.099 G 0.002 G

omega 6s

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

Brussels Sprouts Carrots
linoleic acid 0.045 G 0.1 G
other omega 6 0.001 G ~
Total 0.046 G 0.1 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: Brussels Sprouts (Brussels sprouts, raw) and Carrots (Carrots, raw) .

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