Grapes vs. Brussels Sprouts

Nutrition comparison of Grapes and Brussels Sprouts


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

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

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

  • Brussels sprout has 51% less carbohydrates than grape.
  • Brussels sprout has 6 times less sugar than grape.
  • Brussels sprout has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Brussels sprout is a great source of calcium.
  • Brussels sprout is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
Detailed nutritional comparison of grapes 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Brussels Sprouts src

Calories and Carbs

calories

Brussels sprout has 38% less calories than grape - brussels sprout has 43 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and lighter in fat compared to brussels sprouts per calorie. Grapes has a macronutrient ratio of 4:95:2 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Brussels Sprouts
Protein 4% 26%
Carbohydrates 95% 68%
Fat 2% 6%
Alcohol ~ ~

carbohydrates

Brussels sprout has 51% less carbohydrates than grape - brussels sprout has 9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Brussels sprout is an excellent source of dietary fiber and it has 322% more dietary fiber than grape - brussels sprout has 3.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Brussels sprout has 6 times less sugar than grape - brussels sprout has 2.2g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Brussels sprout has 369% more protein than grape - brussels sprout has 3.4g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both brussels sprouts and grapes are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Brussels sprout is an excellent source of Vitamin C and it has 25 times more Vitamin C than grape - brussels sprout has 85mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Brussels sprout has 11 times more Vitamin A than grape - brussels sprout has 38ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Brussels sprouts and grapes contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Brussels sprout is an excellent source of Vitamin K and it has 11 times more Vitamin K than grape - brussels sprout has 177ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

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

Grapes Brussels Sprouts
Thiamin 0.069 MG 0.139 MG
Riboflavin 0.07 MG 0.09 MG
Niacin 0.188 MG 0.745 MG
Pantothenic acid 0.05 MG 0.309 MG
Vitamin B6 0.086 MG 0.219 MG
Folate 2 UG 61 UG

Minerals

calcium

Brussels sprout is a great source of calcium and it has 320% more calcium than grape - brussels sprout has 42mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Brussels sprout has 289% more iron than grape - brussels sprout has 1.4mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Brussels sprout is an excellent source of potassium and it has 104% more potassium than grape - brussels sprout has 389mg of potassium per 100 grams and grape has 191mg 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, both grapes and brussels sprouts contain small amounts of alpha-carotene.

Grapes Brussels Sprouts
beta-carotene 39 UG 450 UG
alpha-carotene 1 UG 6 UG
lutein + zeaxanthin 72 UG 1590 UG

Omega-3 and Omega-6

omega 3s

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

Grapes Brussels Sprouts
alpha linoleic acid 0.011 G 0.099 G
Total 0.011 G 0.099 G

omega 6s

Comparing omega-6 fatty acids, both grapes and brussels sprouts contain small amounts of linoleic acid.

Grapes Brussels Sprouts
linoleic acid 0.037 G 0.045 G
other omega 6 ~ 0.001 G
Total 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Brussels Sprouts (Brussels sprouts, raw) .

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FAQ

Does brussels sprouts or grapes contain more calories in 100 grams?
Brussels sprout has 40% less calories than grape - brussels sprout has 43 calories in 100g and grape has 69 calories.

Does brussels sprouts or grapes have more carbohydrates?
By weight, brussels sprout has 50% fewer carbohydrates than grape - brussels sprout has 9g of carbs for 100g and grape has 18.1g of carbohydrates.

Does brussels sprouts or grapes contain more potassium?
Brussels sprout is a rich source of potassium and it has 100% more potassium than grape - brussels sprout has 389mg of potassium in 100 grams and grape has 191mg of potassium.