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Brussels sprout vs Broccoli - In-Depth Nutrition Comparison

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How are Brussels sprout and Broccoli different?

  • Brussels sprout is richer in Vitamin K, Iron, Vitamin B1, Manganese, and Polyunsaturated fat, while Broccoli is higher in Vitamin B5.
  • Brussels sprout covers your daily need of Vitamin K 63% more than Broccoli.
  • Brussels sprout contains 4026 times more Polyunsaturated fat than Broccoli. Brussels sprout contains 153g of Polyunsaturated fat, while Broccoli contains 0.038g.

Brussels sprouts, raw and Broccoli, raw types were used in this article.

Infographic

Brussels sprout vs Broccoli infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +91.8%
Contains more Potassium +23.1%
Contains more Copper +42.9%
Contains less Sodium -24.2%
Contains more Calcium +11.9%
Equal in Magnesium - 21
Equal in Zinc - 0.41
Equal in Phosphorus - 66
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Iron +91.8%
Contains more Potassium +23.1%
Contains more Copper +42.9%
Contains less Sodium -24.2%
Contains more Calcium +11.9%
Equal in Magnesium - 21
Equal in Zinc - 0.41
Equal in Phosphorus - 66

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
Contains more Vitamin B2 +30%
Contains more Vitamin B5 +85.4%
Equal in Vitamin C - 89.2
Equal in Folate - 63
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
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%
Contains more Vitamin B2 +30%
Contains more Vitamin B5 +85.4%
Equal in Vitamin C - 89.2
Equal in Folate - 63

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
81
Brussels sprout
65
Broccoli
Mineral Summary Score
23
Brussels sprout
18
Broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Brussels sprout
17%
Broccoli
Carbohydrates
9%
Brussels sprout
7%
Broccoli
Fats
1%
Brussels sprout
2%
Broccoli

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brussels sprout Broccoli
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food contains less Sodium?
Brussels sprout
Brussels sprout 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.

All nutrients comparison - raw data values

Nutrient Brussels sprout Broccoli Opinion
Calories 43 34 Brussels sprout
Protein 3.38 2.82 Brussels sprout
Fats 0.3 0.37 Broccoli
Vitamin C 85 89.2 Broccoli
Carbs 8.95 6.64 Brussels sprout
Cholesterol 0 0
Vitamin D 0 0
Iron 1.4 0.73 Brussels sprout
Calcium 42 47 Broccoli
Potassium 389 316 Brussels sprout
Magnesium 23 21 Brussels sprout
Sugar 2.2 1.7 Broccoli
Fiber 3.8 2.6 Brussels sprout
Copper 0.07 0.049 Brussels sprout
Zinc 0.42 0.41 Brussels sprout
Starch 0 Broccoli
Phosphorus 69 66 Brussels sprout
Sodium 25 33 Brussels sprout
Vitamin A 754 623 Brussels sprout
Vitamin E 0.88 0.78 Brussels sprout
Vitamin D 0 0
Vitamin B1 0.139 0.071 Brussels sprout
Vitamin B2 0.09 0.117 Broccoli
Vitamin B3 0.745 0.639 Brussels sprout
Vitamin B5 0.309 0.573 Broccoli
Vitamin B6 0.219 0.175 Brussels sprout
Vitamin B12 0 0
Vitamin K 177 101.6 Brussels sprout
Folate 61 63 Broccoli
Trans Fat 0 0
Saturated Fat 0.062 0.039 Broccoli
Monounsaturated Fat 0.023 0.011 Brussels sprout
Polyunsaturated fat 153 0.038 Brussels sprout
Tryptophan 0.037 0.033 Brussels sprout
Threonine 0.12 0.088 Brussels sprout
Isoleucine 0.132 0.079 Brussels sprout
Leucine 0.152 0.129 Brussels sprout
Lysine 0.154 0.135 Brussels sprout
Methionine 0.032 0.038 Broccoli
Phenylalanine 0.098 0.117 Broccoli
Valine 0.155 0.125 Brussels sprout
Histidine 0.076 0.059 Brussels sprout
Fructose 0.93 0.68 Brussels sprout

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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