Brussels Sprouts (Raw)vsSweet Potato (Raw)
Brussels Sprouts (Raw) has 43 calories and 3.4g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g 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 Sweet Potato (Raw)
Go with Brussels Sprouts (Raw) at just 43 kcal per 100g — 50% 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.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
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) 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 | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 86kcal4% | <0.1kcal |
| Protein | 3.4g7% | 1.6g3% | +1.8g |
| Total Fat | 0.30g0% | <0.1g0% | +0.25g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.9g3% | 20g7% | <0.1g |
| Dietary Fiber | 3.8g14% | 3.0g11% | +0.80g |
| Sugars | 2.2g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 709mcg79% | <0.1mcg |
| Vitamin C | 85mg94% | 2.4mg3% | +83mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.88mg6% | 0.26mg2% | +0.62mg |
| Vitamin K | 177mcg148% | 1.8mcg2% | +175mcg |
| Vitamin B6 | 0.22mg13% | 0.21mg12% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 61mcg15% | 11mcg3% | +50mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.74mg5% | 0.56mg3% | +0.19mg |
| 🔶Minerals | |||
| Sodium | 25mg1% | 55mg2% | <0.1mg |
| Calcium | 42mg3% | 30mg2% | +12mg |
| Iron | 1.4mg8% | 0.61mg3% | +0.79mg |
| Potassium | 389mg8% | 337mg7% | +52mg |
| Phosphorus | 69mg6% | 47mg4% | +22mg |
| Magnesium | 23mg5% | 25mg6% | <0.1mg |
| Zinc | 0.42mg4% | 0.30mg3% | +0.12mg |
| Copper | <0.1mg8% | 0.15mg17% | <0.1mg |
| Manganese | 0.34mg15% | 0.26mg11% | +<0.1mg |
| Selenium | 1.6mcg3% | 0.60mcg1% | +1.0mcg |
🔬Nutritional Analysis
Calories: Brussels Sprouts (Raw) is significantly lower in calories at just 43 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 100% fewer calories, making Brussels Sprouts (Raw) the better choice for calorie-conscious diets.
Protein: Brussels Sprouts (Raw) provides more protein with 3.38g versus 1.57g per 100g. In terms of protein-to-calorie efficiency, Brussels Sprouts (Raw) offers better value for building and maintaining muscle.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g 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 1.8mcg), Vitamin C (Brussels Sprouts (Raw): 85mg vs 2.4mg), Vitamin A (Sweet Potato (Raw): 709mcg vs 38mcg).
Key Minerals: Notable mineral differences include Selenium (Brussels Sprouts (Raw): 1.6mcg vs 0.6mcg), Iron (Brussels Sprouts (Raw): 1.4mg vs 0.61mg), Sodium (Sweet Potato (Raw): 55mg 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, Brussels Sprouts (Raw) or Sweet Potato (Raw)?
- Brussels Sprouts (Raw) has more protein with 3.38g per 100g compared to 1.57g for Sweet Potato (Raw).
- Which is lower in calories, Brussels Sprouts (Raw) or Sweet Potato (Raw)?
- Brussels Sprouts (Raw) is lower in calories with 43 kcal per 100g versus 86 kcal.
- Is Brussels Sprouts (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Brussels Sprouts (Raw) has 43 calories and 3.38g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Brussels Sprouts (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.3g.
- Which has more fiber, Brussels Sprouts (Raw) or Sweet Potato (Raw)?
- Brussels Sprouts (Raw) has more fiber with 3.8g per 100g compared to 3g.