Brussels Sprouts vs. Yellow Corn

Nutrition comparison of Brussels Sprouts and Cooked Yellow Corn


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 yellow corn (100g each) below using 2020 USDA and NIH data[1].

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

  • Both yellow corn and brussels sprouts are high in dietary fiber and potassium.
  • Brussels sprout has 55% less calories than yellow corn.
  • Brussels sprout has 57% less carbohydrates than yellow corn.
  • Brussels sprout has more beta-carotene than yellow corn, however, yellow corn contains more alpha-carotene than brussels sprout.
  • Brussels sprout is a great source of calcium.
  • Brussels sprout is an excellent source of Vitamin C and Vitamin K.
  • Yellow corn has more niacin and pantothenic acid, however, brussels sprout contains more folate.
Detailed nutritional comparison of brussels sprouts and yellow corn 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Brussels Sprouts src
Image of Yellow Corn src

Calories and Carbs

calories

Brussels sprout has 55% less calories than yellow corn - yellow corn has 96 calories per 100 grams and brussels sprout has 43 calories.

For macronutrient ratios, brussels sprouts is heavier in protein, lighter in carbs and lighter in fat compared to yellow corn per calorie. Brussels sprouts has a macronutrient ratio of 26:68:6 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brussels Sprouts Yellow Corn
Protein 26% 12%
Carbohydrates 68% 76%
Fat 6% 12%
Alcohol ~ ~

carbohydrates

Brussels sprout has 57% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.

dietary fiber

Both yellow corn and brussels sprouts are high in dietary fiber. Brussels sprout has 58% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.

sugar

Yellow corn and brussels sprouts contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and brussels sprout has 2.2g of sugar.

Protein

protein

Yellow corn and brussels sprouts contain similar amounts of protein - yellow corn has 3.4g of protein per 100 grams and brussels sprout has 3.4g of protein.

Fat

saturated fat

Both yellow corn and brussels sprouts are low in saturated fat - yellow corn has 0.2g 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 14 times more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.

Vitamin A

Brussels sprout has 192% more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.

Vitamin E

Yellow corn and brussels sprouts contain similar amounts of Vitamin E - yellow corn has 0.09mg 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 441 times more Vitamin K than yellow corn - yellow corn has 0.4ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.

The B Vitamins

Yellow corn has more niacin and pantothenic acid, however, brussels sprout contains more folate. Both brussels sprouts and yellow corn contain significant amounts of thiamin, riboflavin and Vitamin B6.

Brussels Sprouts Yellow Corn
Thiamin 0.139 MG 0.093 MG
Riboflavin 0.09 MG 0.057 MG
Niacin 0.745 MG 1.683 MG
Pantothenic acid 0.309 MG 0.792 MG
Vitamin B6 0.219 MG 0.139 MG
Folate 61 UG 23 UG

Minerals

calcium

Brussels sprout is a great source of calcium and it has 13 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and brussels sprout has 42mg of calcium.

iron

Brussels sprout has 211% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and brussels sprout has 1.4mg of iron.

potassium

Both yellow corn and brussels sprouts are high in potassium. Brussels sprout has 78% more potassium than yellow corn - yellow corn has 218mg 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, brussels sprout has more beta-carotene than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene than brussels sprout per 100 grams. Both brussels sprouts and yellow corn contain significant amounts of lutein + zeaxanthin.

Brussels Sprouts Yellow Corn
beta-carotene 450 UG 66 UG
alpha-carotene 6 UG 23 UG
lutein + zeaxanthin 1590 UG 906 UG

Omega-3 and Omega-6

omega 3s

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

Brussels Sprouts Yellow Corn
alpha linoleic acid 0.099 G 0.018 G
Total 0.099 G 0.018 G

omega 6s

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

Brussels Sprouts Yellow Corn
linoleic acid 0.045 G 0.586 G
other omega 6 0.001 G ~
Total 0.046 G 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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FAQ

Does yellow corn or brussels sprouts contain more calories in 100 grams?
Brussels sprout has 60% less calories than yellow corn - yellow corn has 96 calories in 100g and brussels sprout has 43 calories.

Does yellow corn or brussels sprouts have more carbohydrates?
By weight, brussels sprout has 60% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and brussels sprout has 9g of carbohydrates.

Does yellow corn or brussels sprouts contain more potassium?
Both yellow corn and brussels sprouts are high in potassium. Brussels sprout has 80% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and brussels sprout has 389mg of potassium.