Whole Wheat Flour vs. Brussels Sprouts

Nutrition comparison of Whole Wheat Flour 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 flour 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 flour and brussels sprouts:

  • Both whole wheat flour and brussels sprouts are high in dietary fiber and potassium.
  • Brussels sprout is a great source of calcium.
  • Brussels sprout is an excellent source of Vitamin C and Vitamin K.
  • Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid, however, brussels sprout contains more folate.
  • Whole wheat flour is a great source of protein.
  • Whole wheat flour is an excellent source of iron.
Detailed nutritional comparison of whole wheat flour and brussels sprouts 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Brussels Sprouts src

Calories and Carbs

calories

Whole wheat flour is high in calories and brussels sprout has 87% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and brussels sprout has 43 calories.

For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to brussels sprouts for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Brussels Sprouts
Protein 11% 26%
Carbohydrates 84% 68%
Fat 5% 6%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and brussels sprout has 88% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.

dietary fiber

Both whole wheat flour and brussels sprouts are high in dietary fiber. Whole wheat flour has 245% more dietary fiber than brussels sprout - whole wheat flour has 13.1g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.

sugar

Whole wheat flour and brussels sprouts contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and brussels sprout has 2.2g of sugar.

Protein

protein

Whole wheat flour is a great source of protein and it has 184% more protein than brussels sprout - whole wheat flour has 9.6g of protein per 100 grams and brussels sprout has 3.4g of protein.

Fat

saturated fat

Both whole wheat flour and brussels sprouts are low in saturated fat - whole wheat flour has 0.43g 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 whole wheat flour - brussels sprout has 85mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin A

Brussels sprout has more Vitamin A than whole wheat flour - brussels sprout has 38ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin E

Whole wheat flour and brussels sprouts contain similar amounts of Vitamin E - whole wheat flour has 0.53mg 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 92 times more Vitamin K than whole wheat flour - whole wheat flour has 1.9ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.

The B Vitamins

Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid, however, brussels sprout contains more folate. Both whole wheat flour and brussels sprouts contain significant amounts of Vitamin B6.

Whole Wheat Flour Brussels Sprouts
Thiamin 0.297 MG 0.139 MG
Riboflavin 0.188 MG 0.09 MG
Niacin 5.347 MG 0.745 MG
Pantothenic acid 1.011 MG 0.309 MG
Vitamin B6 0.191 MG 0.219 MG
Folate 28 UG 61 UG

Minerals

calcium

Brussels sprout is a great source of calcium and it has 27% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and brussels sprout has 42mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 165% more iron than brussels sprout - whole wheat flour has 3.7mg of iron per 100 grams and brussels sprout has 1.4mg of iron.

potassium

Both whole wheat flour and brussels sprouts are high in potassium. Whole wheat flour is very similar to brussels sprout for potassium - whole wheat flour has 394mg 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 Flour Brussels Sprouts
beta-carotene 5 UG 450 UG
lutein + zeaxanthin 220 UG 1590 UG
alpha-carotene ~ 6 UG



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 Flour (Wheat flour, whole-grain, soft wheat) and Brussels Sprouts (Brussels sprouts, raw) .

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FAQ

Does whole wheat flour or brussels sprouts contain more calories in 100 grams?
Whole wheat flour is high in calories and brussels sprout has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and brussels sprout has 43 calories.

Does whole wheat flour or brussels sprouts have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and brussels sprout has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and brussels sprout has 9g of carbohydrates.

Does whole wheat flour or brussels sprouts contain more iron?
Whole wheat flour is an abundant source of iron and it has 170% more iron than brussels sprout - whole wheat flour has 3.7mg of iron in 100 grams and brussels sprout has 1.4mg of iron.

Does whole wheat flour or brussels sprouts contain more potassium?
Both whole wheat flour and brussels sprouts are high in potassium. Whole wheat flour is very similar to brussels sprout for potassium - whole wheat flour has 394mg of potassium in 100 grams and brussels sprout has 389mg of potassium.