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.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
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 of 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) .
Broccoli g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does broccoli or brussels sprouts contain more calories in 100 grams?Broccoli and brussels sprouts contain similar amounts of calories - broccoli has 34 calories in 100g and brussels sprout has 43 calories.
Does broccoli or brussels sprouts have more carbohydrates?
By weight, broccoli and brussels sprouts contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does broccoli or brussels sprouts contain more calcium?
Both broccoli and brussels sprouts are high in calcium. Broccoli has 10% more calcium than brussels sprout - broccoli has 47mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does broccoli or brussels sprouts contain more potassium?
Both broccoli and brussels sprouts are high in potassium. Brussels sprout has 20% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and brussels sprout has 389mg of potassium.