Brussels Sprouts vs. Squash
Nutrition comparison of Brussels Sprouts and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and squash:
- Both squash and brussels sprouts are high in Vitamin C, calcium, dietary fiber and potassium.
- Brussels sprout has more riboflavin and folate.
- Brussels sprout is an excellent source of Vitamin K.
- Squash has more beta-carotene and alpha-carotene than brussels sprout, however, brussels sprout contains more lutein + zeaxanthin than squash.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and brussels sprouts contain similar amounts of calories - squash has 40 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 squash per calorie. Brussels sprouts has a macronutrient ratio of 26:68:6 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Squash | |
|---|---|---|
| Protein | 26% | 8% |
| Carbohydrates | 68% | 91% |
| Fat | 6% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and brussels sprouts contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both squash and brussels sprouts are high in dietary fiber. Brussels sprout has 19% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Squash and brussels sprouts contain similar amounts of sugar - squash has 2g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 276% more protein than squash - squash has 0.9g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both squash and brussels sprouts are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both squash and brussels sprouts are high in Vitamin C. Brussels sprout has 463% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 13 times more Vitamin A than brussels sprout - squash has 558ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Squash and brussels sprouts contain similar amounts of Vitamin E - squash has 1.3mg 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 176 times more Vitamin K than squash - squash has 1ug 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 squash contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Brussels Sprouts | Squash | |
|---|---|---|
| Thiamin | 0.139 MG | 0.072 MG |
| Riboflavin | 0.09 MG | 0.017 MG |
| Niacin | 0.745 MG | 0.969 MG |
| Pantothenic acid | 0.309 MG | 0.359 MG |
| Vitamin B6 | 0.219 MG | 0.124 MG |
| Folate | 61 UG | 19 UG |
Minerals
calcium
Both squash and brussels sprouts are high in calcium. Squash is very similar to squash for calcium - squash has 41mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 133% more iron than squash - squash has 0.6mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both squash and brussels sprouts are high in potassium. Brussels sprout has 37% more potassium than squash - squash has 284mg 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, squash has more beta-carotene and alpha-carotene than brussels sprout per 100 grams, however, brussels sprout contains more lutein + zeaxanthin than squash per 100 grams.
| Brussels Sprouts | Squash | |
|---|---|---|
| beta-carotene | 450 UG | 4570 UG |
| alpha-carotene | 6 UG | 1130 UG |
| lutein + zeaxanthin | 1590 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than squash per 100 grams.
| Brussels Sprouts | Squash | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.024 G |
| Total | 0.099 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and squash contain small amounts of linoleic acid.
| Brussels Sprouts | Squash | |
|---|---|---|
| linoleic acid | 0.045 G | 0.014 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .
Brussels Sprouts g
()
|
Daily Values (%) |
Cooked Squash 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% |
|
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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
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 % | |
| MG % |
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5% | potassium | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
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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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
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 % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does squash or brussels sprouts contain more calories in 100 grams?Squash and brussels sprouts contain similar amounts of calories - squash has 40 calories in 100g and brussels sprout has 43 calories.
Does squash or brussels sprouts have more carbohydrates?
By weight, squash and brussels sprouts contain similar amounts of carbs - squash has 10.5g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does squash or brussels sprouts contain more calcium?
Both squash and brussels sprouts are high in calcium. Squash is very similar to squash for calcium - squash has 41mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does squash or brussels sprouts contain more potassium?
Both squash and brussels sprouts are high in potassium. Brussels sprout has 40% more potassium than squash - squash has 284mg of potassium in 100 grams and brussels sprout has 389mg of potassium.