Raspberries vs. Brussels Sprouts
Nutrition comparison of Raspberries and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and brussels sprouts:
- Both raspberries and brussels sprouts are high in Vitamin C and dietary fiber.
- Brussels sprout has more thiamin, riboflavin, Vitamin B6 and folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin K and potassium.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and brussels sprouts contain similar amounts of calories - raspberry has 52 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and heavier in fat compared to brussels sprouts per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Brussels Sprouts | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 82% | 68% |
| Fat | 10% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and brussels sprouts contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both raspberries and brussels sprouts are high in dietary fiber. Raspberry has 71% more dietary fiber than brussels sprout - raspberry has 6.5g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Raspberries and brussels sprouts contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 182% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both raspberries and brussels sprouts are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both raspberries and brussels sprouts are high in Vitamin C. Brussels sprout has 224% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 18 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Raspberries and brussels sprouts contain similar amounts of Vitamin E - raspberry has 0.87mg 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 21 times more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, riboflavin, Vitamin B6 and folate. Both raspberries and brussels sprouts contain significant amounts of niacin and pantothenic acid.
| Raspberries | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.032 MG | 0.139 MG |
| Riboflavin | 0.038 MG | 0.09 MG |
| Niacin | 0.598 MG | 0.745 MG |
| Pantothenic acid | 0.329 MG | 0.309 MG |
| Vitamin B6 | 0.055 MG | 0.219 MG |
| Folate | 21 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 68% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 103% more iron than raspberry - raspberry has 0.69mg 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 158% more potassium than raspberry - raspberry has 151mg 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, both raspberries and brussels sprouts contain significant amounts of quercetin.
| Raspberries | Brussels Sprouts | |
|---|---|---|
| kaempferol | 0.06 mg | 0.86 mg |
| Quercetin | 1.05 mg | 1.92 mg |
| luteolin | ~ | 0.33 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, both raspberries and brussels sprouts contain small amounts of alpha-carotene.
| Raspberries | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 12 UG | 450 UG |
| alpha-carotene | 16 UG | 6 UG |
| lutein + zeaxanthin | 136 UG | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raspberries and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Raspberries | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.099 G |
| Total | 0.126 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than brussels sprout per 100 grams.
| Raspberries | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.249 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Raspberries 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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5% | carbohydrates | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| 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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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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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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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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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 raspberries or brussels sprouts contain more calories in 100 grams?Raspberries and brussels sprouts contain similar amounts of calories - raspberry has 52 calories in 100g and brussels sprout has 43 calories.
Does raspberries or brussels sprouts have more carbohydrates?
By weight, raspberries and brussels sprouts contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does raspberries or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 160% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and brussels sprout has 389mg of potassium.