Brussels Sprouts vs. Spirulina

Nutrition comparison of Brussels Sprouts and Spirulina


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

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

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

  • Both brussels sprouts and spirulina are high in calcium, dietary fiber and potassium.
  • Brussels sprout has 41.7 times less saturated fat than spirulina.
  • Brussels sprout has 63% less carbohydrates than spirulina.
  • Brussels sprout is an excellent source of Vitamin C and Vitamin K.
  • Spirulina has more thiamin, riboflavin, niacin and pantothenic acid.
  • Spirulina is an excellent source of iron and protein.
Detailed nutritional comparison of brussels sprouts and spirulina 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: Brussels Sprouts (Brussels sprouts, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Brussels Sprouts src
Image of Spirulina src

Calories and Carbs

calories

Spirulina is high in calories and brussels sprout has 85% less calories than spirulina - brussels sprout has 43 calories per 100 grams and spirulina has 290 calories.

For macronutrient ratios, brussels sprouts is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Brussels sprouts has a macronutrient ratio of 26:68:6 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brussels Sprouts Spirulina
Protein 26% 58%
Carbohydrates 68% 24%
Fat 6% 18%
Alcohol ~ ~

carbohydrates

Brussels sprout has 63% less carbohydrates than spirulina - brussels sprout has 9g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.

dietary fiber

Both brussels sprouts and spirulina are high in dietary fiber. Brussels sprout has a little more dietary fiber (6%) than spirulina by weight - brussels sprout has 3.8g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.

sugar

Brussels sprouts and spirulina contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and spirulina has 3.1g of sugar.



Protein

protein

Spirulina is an excellent source of protein and it has 16 times more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and spirulina has 57.5g of protein.

Fat

saturated fat

Brussels sprout has 41.7 times less saturated fat than spirulina - brussels sprout has 0.06g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.

Vitamins

Vitamin C

Brussels sprout is an excellent source of Vitamin C and it has 742% more Vitamin C than spirulina - brussels sprout has 85mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.

Vitamin A

Brussels sprouts and spirulina contain similar amounts of Vitamin A - brussels sprout has 38ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.

Vitamin E

Spirulina has 468% more Vitamin E than brussels sprout - brussels sprout has 0.88mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.

Vitamin K

Brussels sprout is an excellent source of Vitamin K and it has 594% more Vitamin K than spirulina - brussels sprout has 177ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.

The B Vitamins

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

Brussels Sprouts Spirulina
Thiamin 0.139 MG 2.38 MG
Riboflavin 0.09 MG 3.67 MG
Niacin 0.745 MG 12.82 MG
Pantothenic acid 0.309 MG 3.48 MG
Vitamin B6 0.219 MG 0.364 MG
Folate 61 UG 94 UG

Minerals

calcium

Both brussels sprouts and spirulina are high in calcium. Spirulina has 186% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and spirulina has 120mg of calcium.

iron

Spirulina is an excellent source of iron and it has 19 times more iron than brussels sprout - brussels sprout has 1.4mg of iron per 100 grams and spirulina has 28.5mg of iron.

potassium

Both brussels sprouts and spirulina are high in potassium. Spirulina has 250% more potassium than brussels sprout - brussels sprout has 389mg of potassium per 100 grams and spirulina has 1363mg 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 brussels sprouts and spirulina contain significant amounts of beta-carotene.

Brussels Sprouts Spirulina
beta-carotene 450 UG 342 UG
alpha-carotene 6 UG ~
lutein + zeaxanthin 1590 UG ~

Omega-3 and Omega-6

omega 3s

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

Brussels Sprouts Spirulina
alpha linoleic acid 0.099 G 0.823 G
Total 0.099 G 0.823 G

omega 6s

Comparing omega-6 fatty acids, spirulina has more linoleic acid than brussels sprout per 100 grams.

Brussels Sprouts Spirulina
linoleic acid 0.045 G 1.254 G
other omega 6 0.001 G ~
Total 0.046 G 1.254 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 Spirulina (Seaweed, spirulina, dried) .

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