Brussels Sprouts (Raw)vsKale (Raw)
Brussels Sprouts (Raw) has 43 calories and 3.4g protein per 100g. Kale (Raw) has 35 calories and 2.9g protein per 100g Brussels Sprouts (Raw) has more protein, Kale (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Brussels Sprouts (Raw) vs Kale (Raw)
Go with Kale (Raw) at just 35 kcal per 100g — 19% fewer calories.
Kale (Raw) has both iron (1.6mg) and vitamin C (93.4mg) — vitamin C can boost iron absorption by up to 6x.
Kale (Raw) provides 254mg of calcium per 100g — a much better source for bone health.
Kale (Raw) delivers 93.4mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Brussels Sprouts | Kale Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 35kcal2% | +8.0kcal |
| Protein | 3.4g7% | 2.9g6% | +0.46g |
| Total Fat | 0.30g0% | 1.5g2% | <0.1g |
| Saturated Fat | <0.1g0% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 8.9g3% | 4.4g2% | +4.5g |
| Dietary Fiber | 3.8g14% | 4.1g15% | <0.1g |
| Sugars | 2.2g | — | — |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 241mcg27% | <0.1mcg |
| Vitamin C | 85mg94% | 93mg104% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.88mg6% | 0.66mg4% | +0.22mg |
| Vitamin K | 177mcg148% | 390mcg325% | <0.1mcg |
| Vitamin B6 | 0.22mg13% | 0.15mg9% | +<0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 61mcg15% | 62mcg16% | <0.1mcg |
| Thiamin (B1) | 0.14mg12% | 0.11mg9% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 0.74mg5% | 1.2mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 25mg1% | 53mg2% | <0.1mg |
| Calcium | 42mg3% | 254mg20% | <0.1mg |
| Iron | 1.4mg8% | 1.6mg9% | <0.1mg |
| Potassium | 389mg8% | 348mg7% | +41mg |
| Phosphorus | 69mg6% | 55mg4% | +14mg |
| Magnesium | 23mg5% | 33mg8% | <0.1mg |
| Zinc | 0.42mg4% | 0.39mg4% | +<0.1mg |
| Copper | <0.1mg8% | <0.1mg6% | +<0.1mg |
| Manganese | 0.34mg15% | 0.92mg40% | <0.1mg |
| Selenium | 1.6mcg3% | — | — |
🔬Nutritional Analysis
Calories: Kale (Raw) is moderately lower in calories than Brussels Sprouts (Raw), containing 35 kcal compared to 43 kcal per 100g (23% fewer calories).
Protein: Both are similar in protein content, with Brussels Sprouts (Raw) providing 3.38g and Kale (Raw) providing 2.92g per 100g.
Fat: Brussels Sprouts (Raw) is the leaner option with 0.3g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kale (Raw): 241mcg vs 38mcg), Riboflavin (B2) (Kale (Raw): 0.347mg vs 0.09mg), Vitamin K (Kale (Raw): 390mcg vs 177mcg).
Key Minerals: Notable mineral differences include Calcium (Kale (Raw): 254mg vs 42mg), Manganese (Kale (Raw): 0.92mg vs 0.337mg), Sodium (Kale (Raw): 53mg vs 25mg).
Diet Suitability: Kale (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 Kale (Raw)?
- Brussels Sprouts (Raw) has more protein with 3.38g per 100g compared to 2.92g for Kale (Raw).
- Which is lower in calories, Brussels Sprouts (Raw) or Kale (Raw)?
- Kale (Raw) is lower in calories with 35 kcal per 100g versus 43 kcal.
- Is Brussels Sprouts (Raw) or Kale (Raw) healthier?
- It depends on your goals. Brussels Sprouts (Raw) has 43 calories and 3.38g protein per 100g, while Kale (Raw) has 35 calories and 2.92g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Brussels Sprouts (Raw) or Kale (Raw)?
- Brussels Sprouts (Raw) is leaner with 0.3g of fat per 100g compared to 1.49g.
- Which has more fiber, Brussels Sprouts (Raw) or Kale (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 3.8g.