Broccoli vs. Brussels sprout — Health Impact and Nutrition Comparison

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by Elen Khachatrian | Last updated on October 23, 2022

Medically reviewed by Igor Bussel

Summary

Brussels sprout provides more iron, potassium, Vitamin B1, Vitamin K, fiber, and copper than broccoli. It is also lower in sodium.

On the other hand, broccoli has more Vitamin B5 and calcium. Broccoli has lower sugars and saturated fats.

Table of contents

Introduction

What's The Actual Difference?

Nutrition

Calories

Fats

Carbs

Fiber

Cholesterol

Vitamins

Minerals

Glycemic Index

Health Impact

Side Effects

References

Introduction

In this article, you can find a detailed description of the differences between brussels sprouts and broccoli.

What's The Actual Difference?

Broccoli is dark green, with firm stalks and compact bud clusters, while brussels sprouts develop a thick stalk where the sprouts, which resemble miniature cabbage heads, form just above where the leaves attach. The flavor of raw broccoli is vegetal, slightly sweet, and slightly bitter. It tastes nothing like cooked broccoli, which is usually sweeter. Brussels sprouts have a sweet, nutty, and smoky flavor. They taste similar to cabbage but milder.

Nutrition

Below you can find the nutrition infographics that visually show the differences between broccoli and brussels sprouts. The nutritional information and infographics are for raw broccoli and raw brussels sprouts.

Calories

Both broccoli and brussels sprouts are low in calories and have almost equal numbers. Broccoli contains 34 calories per 100g, and brussels sprout contains 43 calories per 100g.

Fats

Both broccoli and brussels sprouts have fats of less than 1g.

Carbs

Broccoli contains 6.64g of carbs per 100g, whereas brussels sprout has 8.95g of carbs per 100g. Both are considered low-carb foods.

Fiber

Broccoli has 2.6g fiber and 4.04g net carbs. Brussels sprout provides 3.8g of and 5.15g of net carbs.

Cholesterol

Both foods have no cholesterol.

Vitamins

Brussels sprout contains more vitamins than broccoli. It has more Vitamin A, Vitamin B1, B3, B6, and Vitamin D.

Broccoli contains more Vitamin B2 and Vitamin B5.

Both broccoli and Brussels sprouts fall in the range of the top 10% of foods as a source of Vitamin C.

Both have an equal amount of folate.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Broccoli

Brussels sprout

Contains more Vitamin B2 +30%

Contains more Vitamin B5 +85.4%

Contains more Vitamin A +21%

Contains more Vitamin E +12.8%

Contains more Vitamin B1 +95.8%

Contains more Vitamin B3 +16.6%

Contains more Vitamin B6 +25.1%

Contains more Vitamin K +74.2%

Equal in Vitamin C - 85

Equal in Folate - 61

Broccoli

Brussels sprout

Contains more Vitamin B2 +30%

Contains more Vitamin B5 +85.4%

Contains more Vitamin A +21%

Contains more Vitamin E +12.8%

Contains more Vitamin B1 +95.8%

Contains more Vitamin B3 +16.6%

Contains more Vitamin B6 +25.1%

Contains more Vitamin K +74.2%

Equal in Vitamin C - 85

Equal in Folate - 61

Minerals

Brussels sprout has a relatively higher amount of minerals than broccoli. It contains more iron, potassium, copper, and less sodium than broccoli.

Broccoli contains more calcium.

Both have equal amounts of phosphorus, zinc, and magnesium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Broccoli

Brussels sprout

Contains more Calcium +11.9%

Contains more Selenium +56.3%

Contains more Iron +91.8%

Contains more Potassium +23.1%

Contains less Sodium -24.2%

Contains more Copper +42.9%

Contains more Manganese +60.5%

Equal in Magnesium - 23

Equal in Phosphorus - 69

Equal in Zinc - 0.42

Broccoli

Brussels sprout

Contains more Calcium +11.9%

Contains more Selenium +56.3%

Contains more Iron +91.8%

Contains more Potassium +23.1%

Contains less Sodium -24.2%

Contains more Copper +42.9%

Contains more Manganese +60.5%

Equal in Magnesium - 23

Equal in Phosphorus - 69

Equal in Zinc - 0.42

Glycemic Index

Although the exact number for the glycemic index of Brussels sprouts and broccoli is unknown, it is safe to assume that it is shallow due to their low sugar and high fiber content [1] [2].

Health Impact

According to studies, people who took a powdered broccoli sprout supplement had lower triglyceride and "bad" LDL cholesterol levels and higher "good" HDL cholesterol levels [3].

In some animal studies, treatment with broccoli extract reduced tumor growth and prevalence in mice with UV-induced skin cancer [4]. Small human studies have yielded similar results, revealing that broccoli extract significantly protects against skin damage and cancer after sun exposure.

Brussels sprouts are high in fiber. Studies show that a higher fiber intake is associated with lower blood sugar and better diabetic control [5].

Brussels sprouts are high in ALA omega-3 fatty acids, which may benefit the health of your brain, heart, immune system, and other organs [6].

Side Effects

Some people may experience gas as a result of eating Brussels sprouts. Also, those with hypothyroidism should avoid them in large quantities due to their potential iodine-inhibiting composition [7].

Broccoli can cause digestive problems, especially in people with irritable bowel syndrome (IBS) [8].

References

Author name: Elen Khachatrian

Education: Nutrition & Microbiology at YSU

Last updated: October 23, 2022

Medically reviewed by Igor Bussel

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Broccoli

Brussels sprout

Contains more Fats +23.3%

Contains more Protein +19.9%

Contains more Carbs +34.8%

Contains more Other +57.5%

Equal in Water - 86

Broccoli

Protein: 2.82 g

Fats: 0.37 g

Carbs: 6.64 g

Water: 89.3 g

Other: 0.87 g

Brussels sprout

Protein: 3.38 g

Fats: 0.3 g

Carbs: 8.95 g

Water: 86 g

Other: 1.37 g

Contains more Fats +23.3%

Contains more Protein +19.9%

Contains more Carbs +34.8%

Contains more Other +57.5%

Equal in Water - 86

Fat Type Comparison

Fat type breakdown side-by-side comparison

Broccoli

Brussels sprout

Contains less Saturated Fat -37.1%

Contains more Monounsaturated Fat +109.1%

Contains more Polyunsaturated fat +402531.6%

Broccoli

Saturated Fat: 0.039 g

Monounsaturated Fat: 0.011 g

Polyunsaturated fat: 0.038 g

Brussels sprout

Saturated Fat: 0.062 g

Monounsaturated Fat: 0.023 g

Polyunsaturated fat: 153 g

Contains less Saturated Fat -37.1%

Contains more Monounsaturated Fat +109.1%

Contains more Polyunsaturated fat +402531.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Broccoli

Brussels sprout

Contains more Lactose +∞%

Contains more Maltose +∞%

Contains more Sucrose +360%

Contains more Glucose +65.3%

Contains more Fructose +36.8%

Broccoli

Starch: 0 g

Sucrose: 0.1 g

Glucose: 0.49 g

Fructose: 0.68 g

Lactose: 0.21 g

Maltose: 0.21 g

Galactose: 0 g

Brussels sprout

Starch: 0 g

Sucrose: 0.46 g

Glucose: 0.81 g

Fructose: 0.93 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more Lactose +∞%

Contains more Maltose +∞%

Contains more Sucrose +360%

Contains more Glucose +65.3%

Contains more Fructose +36.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Rich in minerals
Lower in Sodium
Lower in Sugar
Lower in Saturated Fat
Lower in Glycemic Index
Lower in Cholesterol	Equal
Lower in price	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	4.04g	5.15g
Protein	2.82g	3.38g
Fats	0.37g	0.3g
Carbs	6.64g	8.95g
Calories	34kcal	43kcal
Fructose	0.68g	0.93g
Sugar	1.7g	2.2g
Fiber	2.6g	3.8g
Calcium	47mg	42mg
Iron	0.73mg	1.4mg
Magnesium	21mg	23mg
Phosphorus	66mg	69mg
Potassium	316mg	389mg
Sodium	33mg	25mg
Zinc	0.41mg	0.42mg
Copper	0.049mg	0.07mg
Manganese	0.21mg	0.337mg
Selenium	2.5µg	1.6µg
Vitamin A	623IU	754IU
Vitamin A RAE	31µg	38µg
Vitamin E	0.78mg	0.88mg
Vitamin C	89.2mg	85mg
Vitamin B1	0.071mg	0.139mg
Vitamin B2	0.117mg	0.09mg
Vitamin B3	0.639mg	0.745mg
Vitamin B5	0.573mg	0.309mg
Vitamin B6	0.175mg	0.219mg
Folate	63µg	61µg
Vitamin K	101.6µg	177µg
Tryptophan	0.033mg	0.037mg
Threonine	0.088mg	0.12mg
Isoleucine	0.079mg	0.132mg
Leucine	0.129mg	0.152mg
Lysine	0.135mg	0.154mg
Methionine	0.038mg	0.032mg
Phenylalanine	0.117mg	0.098mg
Valine	0.125mg	0.155mg
Histidine	0.059mg	0.076mg
Saturated Fat	0.039g	0.062g
Monounsaturated Fat	0.011g	0.023g
Polyunsaturated fat	0.038g	153g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

65%

81%

Minerals Daily Need Coverage Score

19%

24%

Comparison summary

Which food is richer in minerals?

Brussels sprout is relatively richer in minerals

Which food contains less Sodium?

Brussels sprout contains less Sodium (difference - 8mg)

Which food is lower in Sugar?

Broccoli is lower in Sugar (difference - 0.5g)

Which food is lower in Saturated Fat?

Broccoli is lower in Saturated Fat (difference - 0.023g)

Which food is lower in glycemic index?

Broccoli is lower in glycemic index (difference - 32)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is cheaper?

The foods are relatively equal in price ($0.4)

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.