White Rice vs. Brussels Sprouts
Nutrition comparison of Cooked White Rice and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and brussels sprouts:
- Brussels sprout has 69% less carbohydrates than white rice.
- Brussels sprout has more riboflavin and Vitamin B6, however, white rice contains more niacin.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and brussels sprout has 67% less calories than white rice - white rice has 130 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and lighter in fat compared to brussels sprouts per calorie. White rice has a macronutrient ratio of 8:91:2 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Brussels Sprouts | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 91% | 68% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 69% less carbohydrates than white rice - white rice has 28.6g 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 11 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
White rice has less sugar than brussels sprout - brussels sprout has 2.2g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and brussels sprouts contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both white rice and brussels sprouts are low in saturated fat - white rice has 0.06g 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 white rice - brussels sprout has 85mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Brussels sprout has more Vitamin A than white rice - brussels sprout has 38ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Brussels sprout has more Vitamin E than white rice - brussels sprout has 0.88mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has more Vitamin K than white rice - brussels sprout has 177ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Brussels sprout has more riboflavin and Vitamin B6, however, white rice contains more niacin. Both white rice and brussels sprouts contain significant amounts of thiamin, pantothenic acid and folate.
| White Rice | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.167 MG | 0.139 MG |
| Riboflavin | 0.016 MG | 0.09 MG |
| Niacin | 1.835 MG | 0.745 MG |
| Pantothenic acid | 0.411 MG | 0.309 MG |
| Vitamin B6 | 0.05 MG | 0.219 MG |
| Folate | 58 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 13 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
White rice and brussels sprouts contain similar amounts of iron - white rice has 1.5mg 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 12 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.099 G |
| Total | 0.01 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and brussels sprouts contain small amounts of linoleic acid.
| White Rice | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.046 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Brussels Sprouts (Brussels sprouts, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or brussels sprouts contain more calories in 100 grams?White rice is high in calories and brussels sprout has 70% less calories than white rice - white rice has 130 calories in 100g and brussels sprout has 43 calories.
Does white rice or brussels sprouts have more carbohydrates?
By weight, brussels sprout has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does white rice or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 12 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and brussels sprout has 389mg of potassium.