Broccoli vs. Brussels Sprouts

Nutrition comparison of Broccoli and Brussels Sprouts


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of broccoli versus brussels sprouts (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in broccoli and brussels sprouts:

  • Both broccoli and brussels sprouts are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
  • Brussels sprout has more thiamin.
Detailed nutritional comparison of broccoli and brussels sprouts is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Broccoli (Broccoli, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Brussels Sprouts src

Here's an infographic summarizing the nutritional differences between broccoli and brussels sprouts. marks particularly rich nutrients.


Calories and Carbs

calories

Broccoli and brussels sprouts contain similar amounts of calories - broccoli has 34 calories per 100 grams and brussels sprout has 43 calories.

For macronutrient ratios, broccoli is similar to brussels sprouts for protein, carbs and fat. Broccoli has a macronutrient ratio of 28:65:7 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Brussels Sprouts
Protein 28% 26%
Carbohydrates 65% 68%
Fat 7% 6%
Alcohol ~ ~

carbohydrates

Broccoli and brussels sprouts contain similar amounts carbs - broccoli has 6.6g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.

dietary fiber

Both broccoli and brussels sprouts are high in dietary fiber. Brussels sprout has 46% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.

sugar

Broccoli and brussels sprouts contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and brussels sprout has 2.2g of sugar.



Protein

protein

Broccoli and brussels sprouts contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and brussels sprout has 3.4g of protein.

Fat

saturated fat

Both broccoli and brussels sprouts are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.

Vitamins

Vitamin C

Both broccoli and brussels sprouts are high in Vitamin C. Broccoli has a little more Vitamin C (5%) than brussels sprout by weight - broccoli has 89.2mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.

Vitamin A

Broccoli and brussels sprouts contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.

Vitamin E

Broccoli and brussels sprouts contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.

Vitamin K

Both broccoli and brussels sprouts are high in Vitamin K. Brussels sprout has 74% more Vitamin K than broccoli - broccoli has 101.6ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.

The B Vitamins

Brussels sprout has more thiamin. Both broccoli and brussels sprouts contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Broccoli Brussels Sprouts
Thiamin 0.071 MG 0.139 MG
Riboflavin 0.117 MG 0.09 MG
Niacin 0.639 MG 0.745 MG
Pantothenic acid 0.573 MG 0.309 MG
Vitamin B6 0.175 MG 0.219 MG
Folate 63 UG 61 UG

Minerals

calcium

Both broccoli and brussels sprouts are high in calcium. Broccoli has 12% more calcium than brussels sprout - broccoli has 47mg of calcium per 100 grams and brussels sprout has 42mg of calcium.

iron

Brussels sprout has 92% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and brussels sprout has 1.4mg of iron.

potassium

Both broccoli and brussels sprouts are high in potassium. Brussels sprout has 23% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and brussels sprout has 389mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both broccoli and brussels sprouts contain significant amounts of quercetin.

Broccoli Brussels Sprouts
luteolin 0.8 mg 0.33 mg
kaempferol 7.84 mg 0.86 mg
myricetin 0.06 mg ~
Quercetin 3.26 mg 1.92 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both broccoli and brussels sprouts contain significant amounts of beta-carotene and lutein + zeaxanthin.

Broccoli Brussels Sprouts
beta-carotene 361 UG 450 UG
alpha-carotene 25 UG 6 UG
lutein + zeaxanthin 1403 UG 1590 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than broccoli per 100 grams.

Broccoli Brussels Sprouts
alpha linoleic acid 0.0215 G 0.099 G
Total 0.0215 G 0.099 G

omega 6s

Comparing omega-6 fatty acids, both broccoli and brussels sprouts contain small amounts of linoleic acid.

Broccoli Brussels Sprouts
other omega 6 ~ 0.001 G
linoleic acid 0.049 G 0.045 G
Total 0.049 G 0.046 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Broccoli (Broccoli, raw) and Brussels Sprouts (Brussels sprouts, raw) .

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