Brussels Sprouts vs. Cauliflower

Nutrition comparison of Brussels Sprouts and Cauliflower


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

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

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

  • Both cauliflower and brussels sprouts are high in Vitamin C and potassium.
  • Brussels sprout has more thiamin, however, cauliflower contains more pantothenic acid.
  • Brussels sprout is a great source of calcium.
  • Brussels sprout is an excellent source of Vitamin K and dietary fiber.
Detailed nutritional comparison of brussels sprouts and cauliflower 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: Brussels Sprouts (Brussels sprouts, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Brussels Sprouts src
Image of Cauliflower src

Calories and Carbs

calories

Cauliflower and brussels sprouts contain similar amounts of calories - cauliflower has 25 calories per 100 grams and brussels sprout has 43 calories.

For macronutrient ratios, brussels sprouts is similar to cauliflower for protein, carbs and fat. Brussels sprouts has a macronutrient ratio of 26:68:6 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brussels Sprouts Cauliflower
Protein 26% 26%
Carbohydrates 68% 66%
Fat 6% 8%
Alcohol ~ ~

carbohydrates

Cauliflower and brussels sprouts contain similar amounts of carbs - cauliflower has 5g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.

dietary fiber

Brussels sprout is an excellent source of dietary fiber and it has 90% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.

sugar

Cauliflower and brussels sprouts contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and brussels sprout has 2.2g of sugar.

Protein

protein

Cauliflower and brussels sprouts contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and brussels sprout has 3.4g of protein.

Fat

saturated fat

Both cauliflower and brussels sprouts are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.

Vitamins

Vitamin C

Both cauliflower and brussels sprouts are high in Vitamin C. Brussels sprout has 76% more Vitamin C than cauliflower - cauliflower has 48.2mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.

Vitamin A

Brussels sprout has more Vitamin A than cauliflower - brussels sprout has 38ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Cauliflower and brussels sprouts contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.

Vitamin K

Brussels sprout is an excellent source of Vitamin K and it has 10 times more Vitamin K than cauliflower - cauliflower has 15.5ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.

The B Vitamins

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

Brussels Sprouts Cauliflower
Thiamin 0.139 MG 0.05 MG
Riboflavin 0.09 MG 0.06 MG
Niacin 0.745 MG 0.507 MG
Pantothenic acid 0.309 MG 0.667 MG
Vitamin B6 0.219 MG 0.184 MG
Folate 61 UG 57 UG

Minerals

calcium

Brussels sprout is a great source of calcium and it has 91% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and brussels sprout has 42mg of calcium.

iron

Brussels sprout has 233% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and brussels sprout has 1.4mg of iron.

potassium

Both cauliflower and brussels sprouts are high in potassium. Brussels sprout has 30% more potassium than cauliflower - cauliflower has 299mg 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,

Brussels Sprouts Cauliflower
luteolin 0.33 mg 0.09 mg
kaempferol 0.86 mg 0.36 mg
Quercetin 1.92 mg 0.54 mg
apigenin ~ 0.03 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,

Brussels Sprouts Cauliflower
beta-carotene 450 UG ~
alpha-carotene 6 UG ~
lutein + zeaxanthin 1590 UG 1 UG

Omega-3 and Omega-6

omega 3s

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

Brussels Sprouts Cauliflower
alpha linoleic acid 0.099 G 0.015 G
Total 0.099 G 0.015 G

omega 6s

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

Brussels Sprouts Cauliflower
linoleic acid 0.045 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.045 G 0.019 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 Cauliflower (Cauliflower, raw) .

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FAQ

Does cauliflower or brussels sprouts contain more calories in 100 grams?
Cauliflower and brussels sprouts contain similar amounts of calories - cauliflower has 25 calories in 100g and brussels sprout has 43 calories.

Does cauliflower or brussels sprouts have more carbohydrates?
By weight, cauliflower and brussels sprouts contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and brussels sprout has 9g of carbohydrates.

Does cauliflower or brussels sprouts contain more potassium?
Both cauliflower and brussels sprouts are high in potassium. Brussels sprout has 30% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and brussels sprout has 389mg of potassium.

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