Broccoli (Raw)vsBrussels Sprouts (Raw)
Broccoli (Raw) has 31 calories and 2.6g protein per 100g. Brussels Sprouts (Raw) has 43 calories and 3.4g protein per 100g Brussels Sprouts (Raw) has more protein, Broccoli (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Broccoli (Raw) vs Brussels Sprouts (Raw)
Go with Broccoli (Raw) at just 31 kcal per 100g — 28% fewer calories.
Brussels Sprouts (Raw) will keep you satisfied longer with 3.8g fiber, 3.4g protein — fat and protein slow digestion while fiber adds bulk.
Brussels Sprouts (Raw) is the heart-friendlier option with less sodium, more fiber, more potassium.
Brussels Sprouts (Raw) provides 389mg of potassium per 100g — important for muscle function and hydration.
Broccoli (Raw) delivers 91.3mg of vitamin C per 100g — great for immune function and skin health.
Brussels Sprouts (Raw) edges ahead overall with more fiber, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Broccoli | Brussels Sprouts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 43kcal2% | <0.1kcal |
| Protein | 2.6g5% | 3.4g7% | <0.1g |
| Total Fat | 0.34g0% | 0.30g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 6.3g2% | 8.9g3% | <0.1g |
| Dietary Fiber | 2.4g9% | 3.8g14% | <0.1g |
| Sugars | — | 2.2g | — |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 38mcg4% | <0.1mcg |
| Vitamin C | 91mg101% | 85mg94% | +6.3mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.15mg1% | 0.88mg6% | <0.1mg |
| Vitamin K | 102mcg85% | 177mcg148% | <0.1mcg |
| Vitamin B6 | 0.19mg11% | 0.22mg13% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 65mcg16% | 61mcg15% | +4.0mcg |
| Thiamin (B1) | <0.1mg6% | 0.14mg12% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | <0.1mg7% | +<0.1mg |
| Niacin (B3) | 0.64mg4% | 0.74mg5% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 25mg1% | +11mg |
| Calcium | 46mg4% | 42mg3% | +4.0mg |
| Iron | 0.69mg4% | 1.4mg8% | <0.1mg |
| Potassium | 303mg6% | 389mg8% | <0.1mg |
| Phosphorus | 67mg5% | 69mg6% | <0.1mg |
| Magnesium | 21mg5% | 23mg5% | <0.1mg |
| Zinc | 0.42mg4% | 0.42mg4% | — |
| Copper | <0.1mg7% | <0.1mg8% | <0.1mg |
| Manganese | 0.20mg9% | 0.34mg15% | <0.1mg |
| Selenium | 1.6mcg3% | 1.6mcg3% | — |
🔬Nutritional Analysis
Calories: Broccoli (Raw) is significantly lower in calories at just 31 kcal per 100g compared to 43 kcal for Brussels Sprouts (Raw) — that's 39% fewer calories, making Broccoli (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Broccoli (Raw) providing 2.57g and Brussels Sprouts (Raw) providing 3.38g per 100g.
Fat: Both have similar fat content — Broccoli (Raw) has 0.34g and Brussels Sprouts (Raw) has 0.3g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin E (Brussels Sprouts (Raw): 0.88mg vs 0.15mg), Vitamin A (Brussels Sprouts (Raw): 38mcg vs 8mcg), Thiamin (B1) (Brussels Sprouts (Raw): 0.139mg vs 0.077mg).
Key Minerals: Notable mineral differences include Iron (Brussels Sprouts (Raw): 1.4mg vs 0.69mg), Manganese (Brussels Sprouts (Raw): 0.337mg vs 0.197mg), Sodium (Broccoli (Raw): 36mg vs 25mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Broccoli (Raw) or Brussels Sprouts (Raw)?
- Brussels Sprouts (Raw) has more protein with 3.38g per 100g compared to 2.57g for Broccoli (Raw).
- Which is lower in calories, Broccoli (Raw) or Brussels Sprouts (Raw)?
- Broccoli (Raw) is lower in calories with 31 kcal per 100g versus 43 kcal.
- Is Broccoli (Raw) or Brussels Sprouts (Raw) healthier?
- It depends on your goals. Broccoli (Raw) has 31 calories and 2.57g protein per 100g, while Brussels Sprouts (Raw) has 43 calories and 3.38g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Broccoli (Raw) or Brussels Sprouts (Raw)?
- Brussels Sprouts (Raw) is leaner with 0.3g of fat per 100g compared to 0.34g.
- Which has more fiber, Broccoli (Raw) or Brussels Sprouts (Raw)?
- Brussels Sprouts (Raw) has more fiber with 3.8g per 100g compared to 2.4g.