Yogurt vs. Brussels Sprouts
Nutrition comparison of Yogurt and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and brussels sprouts:
- Both brussels sprouts and yogurt are high in calcium.
- Brussels sprout has 32.8 times less saturated fat than yogurt.
- Brussels sprout has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprouts and yogurt contain similar amounts of calories - brussels sprout has 43 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is lighter in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Brussels Sprouts | |
|---|---|---|
| Protein | 22% | 26% |
| Carbohydrates | 30% | 68% |
| Fat | 48% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprouts and yogurt contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has more dietary fiber than yogurt - brussels sprout has 3.8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Brussels sprouts and yogurt contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Brussels sprouts and yogurt contain similar amounts of protein - brussels sprout has 3.4g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Brussels sprout has 32.8 times less saturated fat than yogurt - brussels sprout has 0.06g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Brussels sprout has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and brussels sprout does not contain significant amounts.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 169 times more Vitamin C than yogurt - brussels sprout has 85mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Brussels sprouts and yogurt contain similar amounts of Vitamin A - brussels sprout has 38ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and brussels sprouts contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and brussels sprout does not contain significant amounts.
Vitamin E
Brussels sprouts and yogurt contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 884 times more Vitamin K than yogurt - brussels sprout has 177ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and brussels sprouts contain significant amounts of riboflavin and pantothenic acid.
| Yogurt | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.029 MG | 0.139 MG |
| Riboflavin | 0.142 MG | 0.09 MG |
| Niacin | 0.075 MG | 0.745 MG |
| Pantothenic acid | 0.389 MG | 0.309 MG |
| Vitamin B6 | 0.032 MG | 0.219 MG |
| Folate | 7 UG | 61 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both brussels sprouts and yogurt are high in calcium. Yogurt has 188% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Brussels sprout has 27 times more iron than yogurt - brussels sprout has 1.4mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 151% more potassium than yogurt - brussels sprout has 389mg of potassium per 100 grams and yogurt has 155mg 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,
| Yogurt | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 5 UG | 450 UG |
| alpha-carotene | ~ | 6 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 yogurt per 100 grams.
| Yogurt | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.099 G |
| Total | 0.027 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and brussels sprouts contain significant amounts of linoleic acid.
| Yogurt | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.065 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Brussels Sprouts (Brussels sprouts, raw) .
Yogurt 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 % |
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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 % |
|
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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 brussels sprouts or yogurt contain more calories in 100 grams?Brussels sprouts and yogurt contain similar amounts of calories - brussels sprout has 43 calories in 100g and yogurt has 61 calories.
Does brussels sprouts or yogurt have more carbohydrates?
By weight, brussels sprouts and yogurt contain similar amounts of carbs - brussels sprout has 9g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does brussels sprouts or yogurt contain more calcium?
Both brussels sprouts and yogurt are high in calcium. Yogurt has 190% more calcium than brussels sprout - brussels sprout has 42mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does brussels sprouts or yogurt contain more potassium?
Brussels sprout is a rich source of potassium and it has 150% more potassium than yogurt - brussels sprout has 389mg of potassium in 100 grams and yogurt has 155mg of potassium.