Brussels Sprouts (Raw)vsCos Or Romaine Lettuce (Raw)
Brussels Sprouts (Raw) has 43 calories and 3.4g protein per 100g. Cos Or Romaine Lettuce (Raw) has 17 calories and 1.2g protein per 100g Brussels Sprouts (Raw) has more protein, Cos Or Romaine Lettuce (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Brussels Sprouts (Raw) vs Cos Or Romaine Lettuce (Raw)
Go with Cos Or Romaine Lettuce (Raw) at just 17 kcal per 100g — 60% 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) delivers 85mg of vitamin C per 100g — great for immune function and skin health.
Brussels Sprouts (Raw) edges ahead overall with more fiber, more protein, 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 | Lettuce Cos Or Romaine | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 17kcal1% | +26kcal |
| Protein | 3.4g7% | 1.2g2% | +2.1g |
| Total Fat | 0.30g0% | 0.26g0% | +<0.1g |
| Saturated Fat | <0.1g0% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 8.9g3% | 3.2g1% | +5.7g |
| Dietary Fiber | 3.8g14% | 1.8g6% | +2.0g |
| Sugars | 2.2g | — | — |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 436mcg48% | <0.1mcg |
| Vitamin C | 85mg94% | 4.6mg5% | +80mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.88mg6% | 0.14mg1% | +0.74mg |
| Vitamin K | 177mcg148% | 102mcg85% | +75mcg |
| Vitamin B6 | 0.22mg13% | <0.1mg5% | +0.14mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 61mcg15% | 50mcg13% | +11mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg6% | +<0.1mg |
| Niacin (B3) | 0.74mg5% | 0.32mg2% | +0.42mg |
| 🔶Minerals | |||
| Sodium | 25mg1% | — | — |
| Calcium | 42mg3% | 35mg3% | +7.0mg |
| Iron | 1.4mg8% | 0.95mg5% | +0.45mg |
| Potassium | 389mg8% | 253mg5% | +136mg |
| Phosphorus | 69mg6% | 30mg2% | +39mg |
| Magnesium | 23mg5% | 14mg3% | +9.3mg |
| Zinc | 0.42mg4% | 0.25mg2% | +0.17mg |
| Copper | <0.1mg8% | <0.1mg5% | +<0.1mg |
| Manganese | 0.34mg15% | 0.13mg6% | +0.21mg |
| Selenium | 1.6mcg3% | 0.40mcg1% | +1.2mcg |
🔬Nutritional Analysis
Calories: Cos Or Romaine Lettuce (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 43 kcal for Brussels Sprouts (Raw) — that's 153% fewer calories, making Cos Or Romaine Lettuce (Raw) the better choice for calorie-conscious diets.
Protein: Brussels Sprouts (Raw) provides more protein with 3.38g versus 1.24g 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 Cos Or Romaine Lettuce (Raw) has 0.26g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Brussels Sprouts (Raw): 85mg vs 4.6mg), Vitamin A (Cos Or Romaine Lettuce (Raw): 436mcg vs 38mcg), Vitamin E (Brussels Sprouts (Raw): 0.88mg vs 0.14mg).
Key Minerals: Notable mineral differences include Selenium (Brussels Sprouts (Raw): 1.6mcg vs 0.4mcg), Manganese (Brussels Sprouts (Raw): 0.337mg vs 0.127mg), Phosphorus (Brussels Sprouts (Raw): 69mg vs 30mg).
Diet Suitability: Cos Or Romaine Lettuce (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Brussels Sprouts (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Brussels Sprouts (Raw) or Cos Or Romaine Lettuce (Raw)?
- Brussels Sprouts (Raw) has more protein with 3.38g per 100g compared to 1.24g for Cos Or Romaine Lettuce (Raw).
- Which is lower in calories, Brussels Sprouts (Raw) or Cos Or Romaine Lettuce (Raw)?
- Cos Or Romaine Lettuce (Raw) is lower in calories with 17 kcal per 100g versus 43 kcal.
- Is Brussels Sprouts (Raw) or Cos Or Romaine Lettuce (Raw) healthier?
- It depends on your goals. Brussels Sprouts (Raw) has 43 calories and 3.38g protein per 100g, while Cos Or Romaine Lettuce (Raw) has 17 calories and 1.24g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Brussels Sprouts (Raw) or Cos Or Romaine Lettuce (Raw)?
- Cos Or Romaine Lettuce (Raw) is leaner with 0.26g of fat per 100g compared to 0.3g.
- Which has more fiber, Brussels Sprouts (Raw) or Cos Or Romaine Lettuce (Raw)?
- Brussels Sprouts (Raw) has more fiber with 3.8g per 100g compared to 1.8g.