Whole Wheat Bread vs. Brussels Sprouts
Nutrition comparison of Whole Wheat Bread and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and brussels sprouts:
- Both whole wheat bread and brussels sprouts are high in calcium, dietary fiber and potassium.
- Brussels sprout has 66% less sugar than whole wheat bread.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Whole wheat bread has more niacin.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and brussels sprout has 84% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and brussels sprout has 43 calories.
| Whole Wheat Bread | Brussels Sprouts | |
|---|---|---|
| Protein | 20% | 26% |
| Carbohydrates | 65% | 68% |
| Fat | 14% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and brussels sprout has 79% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both whole wheat bread and brussels sprouts are high in dietary fiber. Whole wheat bread has 95% more dietary fiber than brussels sprout - whole wheat bread has 7.4g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Brussels sprout has 66% less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 295% more protein than brussels sprout - whole wheat bread has 13.4g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both whole wheat bread and brussels sprouts are low in saturated fat - whole wheat bread has 0.87g 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 849 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than whole wheat bread - brussels sprout has 38ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and brussels sprouts contain similar amounts of Vitamin E - whole wheat bread has 0.37mg 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 125 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Whole wheat bread has more niacin. Both whole wheat bread and brussels sprouts contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.279 MG | 0.139 MG |
| Riboflavin | 0.131 MG | 0.09 MG |
| Niacin | 4.042 MG | 0.745 MG |
| Pantothenic acid | 0.336 MG | 0.309 MG |
| Vitamin B6 | 0.263 MG | 0.219 MG |
| Folate | 75 UG | 61 UG |
Minerals
calcium
Both whole wheat bread and brussels sprouts are high in calcium. Whole wheat bread has 145% more calcium than brussels sprout - whole wheat bread has 103mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 79% more iron than brussels sprout - whole wheat bread has 2.5mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both whole wheat bread and brussels sprouts are high in potassium. Brussels sprout has 69% more potassium than whole wheat bread - whole wheat bread has 230mg 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,
| Whole Wheat Bread | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 1 UG | 450 UG |
| lutein + zeaxanthin | 94 UG | 1590 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than brussels sprout per 100 grams.
| Whole Wheat Bread | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.099 G |
| Total | 0.205 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than brussels sprout per 100 grams.
| Whole Wheat Bread | Brussels Sprouts | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 1.667 G | 0.045 G |
| Total | 1.667 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Brussels Sprouts (Brussels sprouts, raw) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 whole wheat bread or brussels sprouts contain more calories in 100 grams?Whole wheat bread is high in calories and brussels sprout has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and brussels sprout has 43 calories.
Does whole wheat bread or brussels sprouts have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and brussels sprout has 80% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does whole wheat bread or brussels sprouts contain more calcium?
Both whole wheat bread and brussels sprouts are high in calcium. Whole wheat bread has 150% more calcium than brussels sprout - whole wheat bread has 103mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does whole wheat bread or brussels sprouts contain more potassium?
Both whole wheat bread and brussels sprouts are high in potassium. Brussels sprout has 70% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and brussels sprout has 389mg of potassium.