Brussels Sprouts (Raw)vsPotatoes Russet (Baked)
Brussels Sprouts (Raw) has 43 calories and 3.4g protein per 100g. Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g Brussels Sprouts (Raw) has more protein, Brussels Sprouts (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Brussels Sprouts (Raw) vs Potatoes Russet (Baked)
Go with Brussels Sprouts (Raw) at just 43 kcal per 100g — 55% 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.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Brussels Sprouts (Raw) is the heart-friendlier option with more fiber.
Brussels Sprouts (Raw) delivers 85mg of vitamin C per 100g — great for immune function and skin health.
Brussels Sprouts (Raw) has only 8.9g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Brussels Sprouts | Potatoes Russet Flesh And Skin Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 95kcal5% | <0.1kcal |
| Protein | 3.4g7% | 2.6g5% | +0.75g |
| Total Fat | 0.30g0% | 0.13g0% | +0.17g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.9g3% | 21g8% | <0.1g |
| Dietary Fiber | 3.8g14% | 2.3g8% | +1.5g |
| Sugars | 2.2g | 1.1g | +1.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 1.0mcg0% | +37mcg |
| Vitamin C | 85mg94% | 8.3mg9% | +77mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.88mg6% | <0.1mg0% | +0.81mg |
| Vitamin K | 177mcg148% | 2.0mcg2% | +175mcg |
| Vitamin B6 | 0.22mg13% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 61mcg15% | 26mcg7% | +35mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg6% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.74mg5% | 1.4mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 25mg1% | 14mg1% | +11mg |
| Calcium | 42mg3% | 18mg1% | +24mg |
| Iron | 1.4mg8% | 1.1mg6% | +0.33mg |
| Potassium | 389mg8% | 550mg12% | <0.1mg |
| Phosphorus | 69mg6% | 71mg6% | <0.1mg |
| Magnesium | 23mg5% | 30mg7% | <0.1mg |
| Zinc | 0.42mg4% | 0.35mg3% | +<0.1mg |
| Copper | <0.1mg8% | 0.11mg12% | <0.1mg |
| Manganese | 0.34mg15% | 0.23mg10% | +0.11mg |
| Selenium | 1.6mcg3% | 0.50mcg1% | +1.1mcg |
🔬Nutritional Analysis
Calories: Brussels Sprouts (Raw) is significantly lower in calories at just 43 kcal per 100g compared to 95 kcal for Potatoes Russet (Baked) — that's 121% fewer calories, making Brussels Sprouts (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Brussels Sprouts (Raw) providing 3.38g and Potatoes Russet (Baked) providing 2.63g per 100g.
Fat: Potatoes Russet (Baked) is the leaner option with 0.13g of total fat per 100g compared to 0.3g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Brussels Sprouts (Raw): 177mcg vs 2mcg), Vitamin A (Brussels Sprouts (Raw): 38mcg vs 1mcg), Vitamin E (Brussels Sprouts (Raw): 0.88mg vs 0.07mg).
Key Minerals: Notable mineral differences include Selenium (Brussels Sprouts (Raw): 1.6mcg vs 0.5mcg), Calcium (Brussels Sprouts (Raw): 42mg vs 18mg), Sodium (Brussels Sprouts (Raw): 25mg vs 14mg).
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, Brussels Sprouts (Raw) or Potatoes Russet (Baked)?
- Brussels Sprouts (Raw) has more protein with 3.38g per 100g compared to 2.63g for Potatoes Russet (Baked).
- Which is lower in calories, Brussels Sprouts (Raw) or Potatoes Russet (Baked)?
- Brussels Sprouts (Raw) is lower in calories with 43 kcal per 100g versus 95 kcal.
- Is Brussels Sprouts (Raw) or Potatoes Russet (Baked) healthier?
- It depends on your goals. Brussels Sprouts (Raw) has 43 calories and 3.38g protein per 100g, while Potatoes Russet (Baked) has 95 calories and 2.63g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Brussels Sprouts (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) is leaner with 0.13g of fat per 100g compared to 0.3g.
- Which has more fiber, Brussels Sprouts (Raw) or Potatoes Russet (Baked)?
- Brussels Sprouts (Raw) has more fiber with 3.8g per 100g compared to 2.3g.