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Broccoli vs. Brussels sprouts — Health Impact and Nutrition Comparison

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on October 23, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Broccoli
vs
Brussels sprouts

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.

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 45% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B5Vitamin B5 +85.4%
Contains more Vitamin AVitamin A +21%
Contains more Vitamin EVitamin E +12.8%
Contains more Vitamin B1Vitamin B1 +95.8%
Contains more Vitamin B3Vitamin B3 +16.6%
Contains more Vitamin B6Vitamin B6 +25.1%
Contains more Vitamin KVitamin K +74.2%
~equal in Vitamin C ~85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~61µg
~equal in Choline ~19.1mg

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more CalciumCalcium +11.9%
Contains more SeleniumSelenium +56.3%
Contains more PotassiumPotassium +23.1%
Contains more IronIron +91.8%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -24.2%
Contains more ManganeseManganese +60.5%
~equal in Magnesium ~23mg
~equal in Zinc ~0.42mg
~equal in Phosphorus ~69mg

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].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: October 23, 2022
Medically reviewed by Igor Bussel

Infographic

Broccoli vs Brussels sprouts infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more FatsFats +23.3%
Contains more ProteinProtein +19.9%
Contains more CarbsCarbs +34.8%
Contains more OtherOther +57.5%
~equal in Water ~86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
100%
Saturated Fat: Sat. Fat 0.062 g
Monounsaturated Fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated Fat -37.1%
Contains more Mono. FatMonounsaturated Fat +109.1%
Contains more Poly. FatPolyunsaturated fat +402531.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
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
21% 37% 42%
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 LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +360%
Contains more GlucoseGlucose +65.3%
Contains more FructoseFructose +36.8%
~equal in Starch ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Brussels sprouts
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Brussels sprouts Opinion
Calories 34kcal 43kcal Brussels sprouts
Protein 2.82g 3.38g Brussels sprouts
Fats 0.37g 0.3g Broccoli
Vitamin C 89.2mg 85mg Broccoli
Net carbs 4.04g 5.15g Brussels sprouts
Carbs 6.64g 8.95g Brussels sprouts
Magnesium 21mg 23mg Brussels sprouts
Calcium 47mg 42mg Broccoli
Potassium 316mg 389mg Brussels sprouts
Iron 0.73mg 1.4mg Brussels sprouts
Sugar 1.7g 2.2g Broccoli
Fiber 2.6g 3.8g Brussels sprouts
Copper 0.049mg 0.07mg Brussels sprouts
Zinc 0.41mg 0.42mg Brussels sprouts
Phosphorus 66mg 69mg Brussels sprouts
Sodium 33mg 25mg Brussels sprouts
Vitamin A 623IU 754IU Brussels sprouts
Vitamin A 31µg 38µg Brussels sprouts
Vitamin E 0.78mg 0.88mg Brussels sprouts
Manganese 0.21mg 0.337mg Brussels sprouts
Selenium 2.5µg 1.6µg Broccoli
Vitamin B1 0.071mg 0.139mg Brussels sprouts
Vitamin B2 0.117mg 0.09mg Broccoli
Vitamin B3 0.639mg 0.745mg Brussels sprouts
Vitamin B5 0.573mg 0.309mg Broccoli
Vitamin B6 0.175mg 0.219mg Brussels sprouts
Vitamin K 101.6µg 177µg Brussels sprouts
Folate 63µg 61µg Broccoli
Choline 18.7mg 19.1mg Brussels sprouts
Saturated Fat 0.039g 0.062g Broccoli
Monounsaturated Fat 0.011g 0.023g Brussels sprouts
Polyunsaturated fat 0.038g 153g Brussels sprouts
Tryptophan 0.033mg 0.037mg Brussels sprouts
Threonine 0.088mg 0.12mg Brussels sprouts
Isoleucine 0.079mg 0.132mg Brussels sprouts
Leucine 0.129mg 0.152mg Brussels sprouts
Lysine 0.135mg 0.154mg Brussels sprouts
Methionine 0.038mg 0.032mg Broccoli
Phenylalanine 0.117mg 0.098mg Broccoli
Valine 0.125mg 0.155mg Brussels sprouts
Histidine 0.059mg 0.076mg Brussels sprouts
Fructose 0.68g 0.93g Brussels sprouts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Brussels sprouts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
61%
Broccoli
76%
Brussels sprouts
Minerals Daily Need Coverage Score
19%
Broccoli
24%
Brussels sprouts

Comparison summary

Which food is richer in minerals?
Brussels sprouts
Brussels sprouts is relatively richer in minerals
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Broccoli
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.