Mushroom vs. Brussels Sprouts
Nutrition comparison of Mushroom and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and brussels sprouts:
- Both brussels sprouts and mushroom are high in potassium.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K and dietary fiber.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, brussels sprout contains more Vitamin B6 and folate.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mushroom has 49% less calories than brussels sprout - brussels sprout has 43 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, much lighter in carbs and similar to brussels sprouts for fat. Mushroom has a macronutrient ratio of 44:47:9 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Brussels Sprouts | |
|---|---|---|
| Protein | 44% | 26% |
| Carbohydrates | 47% | 68% |
| Fat | 9% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprouts and mushroom contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 280% more dietary fiber than mushroom - brussels sprout has 3.8g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Brussels sprouts and mushroom contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Brussels sprouts and mushroom contain similar amounts of protein - brussels sprout has 3.4g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both brussels sprouts and mushroom are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 39 times more Vitamin C than mushroom - brussels sprout has 85mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than mushroom - brussels sprout has 38ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than brussels sprout - mushroom has 7iu of Vitamin D per 100 grams and brussels sprout does not contain significant amounts.
Vitamin E
Brussels sprouts and mushroom contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has more Vitamin K than mushroom - brussels sprout has 177ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, brussels sprout contains more Vitamin B6 and folate. Both mushroom and brussels sprouts contain significant amounts of thiamin.
| Mushroom | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.081 MG | 0.139 MG |
| Riboflavin | 0.402 MG | 0.09 MG |
| Niacin | 3.607 MG | 0.745 MG |
| Pantothenic acid | 1.497 MG | 0.309 MG |
| Vitamin B6 | 0.104 MG | 0.219 MG |
| Folate | 17 UG | 61 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 13 times more calcium than mushroom - brussels sprout has 42mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Brussels sprout has 180% more iron than mushroom - brussels sprout has 1.4mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both brussels sprouts and mushroom are high in potassium. Brussels sprout has 22% more potassium than mushroom - brussels sprout has 389mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than brussels sprout per 100 grams.
| Mushroom | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.16 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.16 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: Mushroom (Mushrooms, white, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Mushroom g
()
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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 % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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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% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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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 mushroom contain more calories in 100 grams?Mushroom has 50% less calories than brussels sprout - brussels sprout has 43 calories in 100g and mushroom has 22 calories.
Is brussels sprouts or mushroom better for protein?
Brussels sprouts and mushroom contain similar amounts of protein - brussels sprout has 3.4g of protein per 100 grams and mushroom has 3.1g of protein.
Does brussels sprouts or mushroom have more carbohydrates?
By weight, brussels sprouts and mushroom contain similar amounts of carbs - brussels sprout has 9g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does brussels sprouts or mushroom contain more potassium?
Both brussels sprouts and mushroom are high in potassium. Brussels sprout has 20% more potassium than mushroom - brussels sprout has 389mg of potassium in 100 grams and mushroom has 318mg of potassium.