Brussels Sprouts vs. Collard Greens
Nutrition comparison of Brussels Sprouts and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and collard greens:
- Both brussels sprouts and collard greens are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Brussels sprout has more thiamin, however, collard green contains more folate.
- Collard green is an excellent source of Vitamin A.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprouts and collard greens contain similar amounts of calories - brussels sprout has 43 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, brussels sprouts is lighter in protein, heavier in carbs and lighter in fat compared to collard greens per calorie. Brussels sprouts has a macronutrient ratio of 26:68:6 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Collard Greens | |
|---|---|---|
| Protein | 26% | 31% |
| Carbohydrates | 68% | 56% |
| Fat | 6% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprouts and collard greens contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both brussels sprouts and collard greens are high in dietary fiber. Brussels sprout is very similar to brussels sprout for dietary fiber - brussels sprout has 3.8g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Brussels sprouts and collard greens contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Brussels sprouts and collard greens contain similar amounts of protein - brussels sprout has 3.4g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both brussels sprouts and collard greens are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both brussels sprouts and collard greens are high in Vitamin C. Brussels sprout has 141% more Vitamin C than collard green - brussels sprout has 85mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 561% more Vitamin A than brussels sprout - brussels sprout has 38ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Brussels sprouts and collard greens contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Both brussels sprouts and collard greens are high in Vitamin K. Collard green has 147% more Vitamin K than brussels sprout - brussels sprout has 177ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, however, collard green contains more folate. Both brussels sprouts and collard greens contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Brussels Sprouts | Collard Greens | |
|---|---|---|
| Thiamin | 0.139 MG | 0.054 MG |
| Riboflavin | 0.09 MG | 0.13 MG |
| Niacin | 0.745 MG | 0.742 MG |
| Pantothenic acid | 0.309 MG | 0.267 MG |
| Vitamin B6 | 0.219 MG | 0.165 MG |
| Folate | 61 UG | 129 UG |
Minerals
calcium
Both brussels sprouts and collard greens are high in calcium. Collard green has 452% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Brussels sprout has 198% more iron than collard green - brussels sprout has 1.4mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both brussels sprouts and collard greens are high in potassium. Brussels sprout has 83% more potassium than collard green - brussels sprout has 389mg of potassium per 100 grams and collard green has 213mg 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, brussels sprout has more luteolin than collard green per 100 grams, however, collard green contains more kaempferol than brussels sprout per 100 grams. Both brussels sprouts and collard greens contain significant amounts of quercetin.
| Brussels Sprouts | Collard Greens | |
|---|---|---|
| luteolin | 0.33 mg | 0.08 mg |
| kaempferol | 0.86 mg | 8.74 mg |
| Quercetin | 1.92 mg | 2.57 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 brussels sprouts and collard greens contain small amounts of alpha-carotene.
| Brussels Sprouts | Collard Greens | |
|---|---|---|
| beta-carotene | 450 UG | 2991 UG |
| alpha-carotene | 6 UG | 14 UG |
| lutein + zeaxanthin | 1590 UG | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brussels sprouts and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Brussels Sprouts | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.108 G |
| Total | 0.099 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and collard greens contain significant amounts of linoleic acid.
| Brussels Sprouts | Collard Greens | |
|---|---|---|
| linoleic acid | 0.045 G | 0.082 G |
| other omega 6 | 0.001 G | 0.002 G |
| Total | 0.046 G | 0.084 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: Brussels Sprouts (Brussels sprouts, raw) and Collard Greens (Collards, raw) .
Brussels Sprouts g
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Collard Greens g
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5% | folate (Vit B9) | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | fluoride | 5% |
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5% | selenium | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or collard greens contain more calories in 100 grams?Brussels sprouts and collard greens contain similar amounts of calories - brussels sprout has 43 calories in 100g and collard green has 32 calories.
Is brussels sprouts or collard greens better for protein?
Brussels sprouts and collard greens contain similar amounts of protein - brussels sprout has 3.4g of protein per 100 grams and collard green has 3g of protein.
Does brussels sprouts or collard greens have more carbohydrates?
By weight, brussels sprouts and collard greens contain similar amounts of carbs - brussels sprout has 9g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does brussels sprouts or collard greens contain more calcium?
Both brussels sprouts and collard greens are high in calcium. Collard green has 450% more calcium than brussels sprout - brussels sprout has 42mg of calcium in 100 grams and collard green has 232mg of calcium.
Does brussels sprouts or collard greens contain more potassium?
Both brussels sprouts and collard greens are high in potassium. Brussels sprout has 80% more potassium than collard green - brussels sprout has 389mg of potassium in 100 grams and collard green has 213mg of potassium.