Brussels Sprouts (Raw)vsCauliflower (Raw)
Brussels Sprouts (Raw) has 43 calories and 3.4g protein per 100g. Cauliflower (Raw) has 25 calories and 1.9g protein per 100g Brussels Sprouts (Raw) has more protein, Cauliflower (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Brussels Sprouts (Raw) vs Cauliflower (Raw)
Go with Cauliflower (Raw) at just 25 kcal per 100g — 42% 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 lower saturated fat, less sodium, more fiber, more potassium.
Brussels Sprouts (Raw) provides 389mg of potassium per 100g — important for muscle function and hydration.
Brussels Sprouts (Raw) delivers 85mg of vitamin C per 100g — great for immune function and skin health.
Brussels Sprouts (Raw) edges ahead overall with more fiber, more potassium, more vitamin C — 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 | Brussels Sprouts | Cauliflower Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 25kcal1% | +18kcal |
| Protein | 3.4g7% | 1.9g4% | +1.5g |
| Total Fat | 0.30g0% | 0.28g0% | +<0.1g |
| Saturated Fat | <0.1g0% | 0.13g1% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.9g3% | 5.0g2% | +4.0g |
| Dietary Fiber | 3.8g14% | 2.0g7% | +1.8g |
| Sugars | 2.2g | 1.9g | +0.29g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 0mcg0% | +38mcg |
| Vitamin C | 85mg94% | 48mg54% | +37mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.88mg6% | <0.1mg1% | +0.80mg |
| Vitamin K | 177mcg148% | 16mcg13% | +162mcg |
| Vitamin B6 | 0.22mg13% | 0.18mg11% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 61mcg15% | 57mcg14% | +4.0mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.74mg5% | 0.51mg3% | +0.24mg |
| 🔶Minerals | |||
| Sodium | 25mg1% | 30mg1% | <0.1mg |
| Calcium | 42mg3% | 22mg2% | +20mg |
| Iron | 1.4mg8% | 0.42mg2% | +0.98mg |
| Potassium | 389mg8% | 299mg6% | +90mg |
| Phosphorus | 69mg6% | 44mg4% | +25mg |
| Magnesium | 23mg5% | 15mg4% | +8.0mg |
| Zinc | 0.42mg4% | 0.27mg2% | +0.15mg |
| Copper | <0.1mg8% | <0.1mg4% | +<0.1mg |
| Manganese | 0.34mg15% | 0.15mg7% | +0.18mg |
| Selenium | 1.6mcg3% | 0.60mcg1% | +1.0mcg |
🔬Nutritional Analysis
Calories: Cauliflower (Raw) is significantly lower in calories at just 25 kcal per 100g compared to 43 kcal for Brussels Sprouts (Raw) — that's 72% fewer calories, making Cauliflower (Raw) the better choice for calorie-conscious diets.
Protein: Brussels Sprouts (Raw) provides more protein with 3.38g versus 1.92g per 100g. In terms of protein-to-calorie efficiency, Brussels Sprouts (Raw) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Brussels Sprouts (Raw) has 0.3g and Cauliflower (Raw) has 0.28g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Brussels Sprouts (Raw): 38mcg vs 0mcg), Vitamin E (Brussels Sprouts (Raw): 0.88mg vs 0.08mg), Vitamin K (Brussels Sprouts (Raw): 177mcg vs 15.5mcg).
Key Minerals: Notable mineral differences include Iron (Brussels Sprouts (Raw): 1.4mg vs 0.42mg), Selenium (Brussels Sprouts (Raw): 1.6mcg vs 0.6mcg), Manganese (Brussels Sprouts (Raw): 0.337mg vs 0.155mg).
Diet Suitability: Cauliflower (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Brussels Sprouts (Raw) or Cauliflower (Raw)?
- Brussels Sprouts (Raw) has more protein with 3.38g per 100g compared to 1.92g for Cauliflower (Raw).
- Which is lower in calories, Brussels Sprouts (Raw) or Cauliflower (Raw)?
- Cauliflower (Raw) is lower in calories with 25 kcal per 100g versus 43 kcal.
- Is Brussels Sprouts (Raw) or Cauliflower (Raw) healthier?
- It depends on your goals. Brussels Sprouts (Raw) has 43 calories and 3.38g protein per 100g, while Cauliflower (Raw) has 25 calories and 1.92g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Brussels Sprouts (Raw) or Cauliflower (Raw)?
- Cauliflower (Raw) is leaner with 0.28g of fat per 100g compared to 0.3g.
- Which has more fiber, Brussels Sprouts (Raw) or Cauliflower (Raw)?
- Brussels Sprouts (Raw) has more fiber with 3.8g per 100g compared to 2g.