Brussels Sprouts vs. Russet Potato
Nutrition comparison of Brussels Sprouts and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and russet potato:
- Both russet potato and brussels sprouts are high in potassium.
- Brussels sprout has more riboflavin and folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K and dietary fiber.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprout has 46% less calories than russet potato - russet potato has 79 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Brussels sprouts has a macronutrient ratio of 26:68:6 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Russet Potato | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 68% | 89% |
| Fat | 6% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 50% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 192% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Russet potato and brussels sprouts contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Russet potato and brussels sprouts contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both russet potato and brussels sprouts are low in saturated fat - russet potato has 0.03g 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 13 times more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than russet potato - brussels sprout has 38ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and brussels sprouts contain similar amounts of Vitamin E - russet potato has 0.01mg 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 97 times more Vitamin K than russet potato - russet potato has 1.8ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more riboflavin and folate. Both brussels sprouts and russet potato contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Brussels Sprouts | Russet Potato | |
|---|---|---|
| Thiamin | 0.139 MG | 0.082 MG |
| Riboflavin | 0.09 MG | 0.033 MG |
| Niacin | 0.745 MG | 1.035 MG |
| Pantothenic acid | 0.309 MG | 0.301 MG |
| Vitamin B6 | 0.219 MG | 0.345 MG |
| Folate | 61 UG | 14 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 223% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 63% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both russet potato and brussels sprouts are high in potassium. Russet potato has a little more potassium (7%) than brussels sprout by weight - russet potato has 417mg of potassium per 100 grams and brussels sprout has 389mg 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,
| Brussels Sprouts | Russet Potato | |
|---|---|---|
| beta-carotene | 450 UG | ~ |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Brussels Sprouts | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.01 G |
| Total | 0.099 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and russet potato contain small amounts of linoleic acid.
| Brussels Sprouts | Russet Potato | |
|---|---|---|
| linoleic acid | 0.045 G | 0.032 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Brussels Sprouts g
()
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Daily Values (%) |
Russet Potato 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 % | |
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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 % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
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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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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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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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MG % | |
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5% | selenium | 5% |
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UG % | |
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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 russet potato or brussels sprouts contain more calories in 100 grams?Brussels sprout has 50% less calories than russet potato - russet potato has 79 calories in 100g and brussels sprout has 43 calories.
Does russet potato or brussels sprouts have more carbohydrates?
By weight, brussels sprout has 50% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does russet potato or brussels sprouts contain more potassium?
Both russet potato and brussels sprouts are high in potassium. Russet potato has a little more potassium ( 10%) than brussels sprout by weight - russet potato has 417mg of potassium in 100 grams and brussels sprout has 389mg of potassium.