Oats vs. Brussels Sprouts
Nutrition comparison of Oats and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and brussels sprouts:
- Both oats and brussels sprouts are high in calcium, dietary fiber and potassium.
- Brussels sprout has 18.6 times less saturated fat than oat.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Oat has more thiamin and pantothenic acid.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and brussels sprout has 89% less calories than oat - oat has 389 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, oats is lighter in protein, heavier in fat and similar to brussels sprouts for carbs. Oats has a macronutrient ratio of 17:67:16 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Brussels Sprouts | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 67% | 68% |
| Fat | 16% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and brussels sprout has 86% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both oats and brussels sprouts are high in dietary fiber. Oat has 179% more dietary fiber than brussels sprout - oat has 10.6g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Oat has less sugar than brussels sprout - brussels sprout has 2.2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 400% more protein than brussels sprout - oat has 16.9g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Brussels sprout has 18.6 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has more Vitamin C than oat - brussels sprout has 85mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Brussels sprout has more Vitamin A than oat - brussels sprout has 38ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Brussels sprout has more Vitamin E than oat - brussels sprout has 0.88mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has more Vitamin K than oat - brussels sprout has 177ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid. Both oats and brussels sprouts contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Oats | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.763 MG | 0.139 MG |
| Riboflavin | 0.139 MG | 0.09 MG |
| Niacin | 0.961 MG | 0.745 MG |
| Pantothenic acid | 1.349 MG | 0.309 MG |
| Vitamin B6 | 0.119 MG | 0.219 MG |
| Folate | 56 UG | 61 UG |
Minerals
calcium
Both oats and brussels sprouts are high in calcium. Oat has 29% more calcium than brussels sprout - oat has 54mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Oat is an excellent source of iron and it has 237% more iron than brussels sprout - oat has 4.7mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both oats and brussels sprouts are high in potassium. Oat has a little more potassium (10%) than brussels sprout by weight - oat has 429mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Oats | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.099 G |
| Total | 0.111 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than brussels sprout per 100 grams.
| Oats | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 2.424 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Brussels Sprouts (Brussels sprouts, raw) .
Oats 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 % | |
| 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% |
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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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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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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 % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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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 % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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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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UG % | |
| MG % |
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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 oats or brussels sprouts contain more calories in 100 grams?Oat is high in calories and brussels sprout has 90% less calories than oat - oat has 389 calories in 100g and brussels sprout has 43 calories.
Does oats or brussels sprouts have more carbohydrates?
By weight, oat is high in carbohydrates and brussels sprout has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does oats or brussels sprouts contain more calcium?
Both oats and brussels sprouts are high in calcium. Oat has 30% more calcium than brussels sprout - oat has 54mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does oats or brussels sprouts contain more iron?
Oat is an abundant source of iron and it has 240% more iron than brussels sprout - oat has 4.7mg of iron in 100 grams and brussels sprout has 1.4mg of iron.
Does oats or brussels sprouts contain more potassium?
Both oats and brussels sprouts are high in potassium. Oat has a little more potassium ( 10%) than brussels sprout by weight - oat has 429mg of potassium in 100 grams and brussels sprout has 389mg of potassium.