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Brussels sprout vs Broccoli - Health impact and Nutrition Comparison

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

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" 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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

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" 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 less Sodium -24.2%
Contains more Copper +42.9%
Contains more Calcium +11.9%
Equal in Magnesium - 21
Equal in Phosphorus - 66
Equal in Zinc - 0.41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains more Iron +91.8%
Contains more Potassium +23.1%
Contains less Sodium -24.2%
Contains more Copper +42.9%
Contains more Calcium +11.9%
Equal in Magnesium - 21
Equal in Phosphorus - 66
Equal in Zinc - 0.41

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

  1. https://www.sciencedirect.com/science/article/abs/pii/S1751991815001825
  2. https://pubmed.ncbi.nlm.nih.gov/23631497/
  3. https://pubmed.ncbi.nlm.nih.gov/20706790/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2737735/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8015811/
  6. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/#h7
  7. https://pubmed.ncbi.nlm.nih.gov/23631258/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5467063/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: October 23, 2022
Medically reviewed by Igor Bussel

Infographic

Brussels sprout vs Broccoli infographic
Infographic link

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Broccoli Opinion
Net carbs 5.15g 4.04g Brussels sprout
Protein 3.38g 2.82g Brussels sprout
Fats 0.3g 0.37g Broccoli
Carbs 8.95g 6.64g Brussels sprout
Calories 43kcal 34kcal Brussels sprout
Starch g 0g Broccoli
Fructose 0.93g 0.68g Brussels sprout
Sugar 2.2g 1.7g Broccoli
Fiber 3.8g 2.6g Brussels sprout
Calcium 42mg 47mg Broccoli
Iron 1.4mg 0.73mg Brussels sprout
Magnesium 23mg 21mg Brussels sprout
Phosphorus 69mg 66mg Brussels sprout
Potassium 389mg 316mg Brussels sprout
Sodium 25mg 33mg Brussels sprout
Zinc 0.42mg 0.41mg Brussels sprout
Copper 0.07mg 0.049mg Brussels sprout
Vitamin A 754IU 623IU Brussels sprout
Vitamin E 0.88mg 0.78mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 89.2mg Broccoli
Vitamin B1 0.139mg 0.071mg Brussels sprout
Vitamin B2 0.09mg 0.117mg Broccoli
Vitamin B3 0.745mg 0.639mg Brussels sprout
Vitamin B5 0.309mg 0.573mg Broccoli
Vitamin B6 0.219mg 0.175mg Brussels sprout
Folate 61µg 63µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 177µg 101.6µg Brussels sprout
Tryptophan 0.037mg 0.033mg Brussels sprout
Threonine 0.12mg 0.088mg Brussels sprout
Isoleucine 0.132mg 0.079mg Brussels sprout
Leucine 0.152mg 0.129mg Brussels sprout
Lysine 0.154mg 0.135mg Brussels sprout
Methionine 0.032mg 0.038mg Broccoli
Phenylalanine 0.098mg 0.117mg Broccoli
Valine 0.155mg 0.125mg Brussels sprout
Histidine 0.076mg 0.059mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.039g Broccoli
Monounsaturated Fat 0.023g 0.011g Brussels sprout
Polyunsaturated fat 153g 0.038g Brussels sprout

Which food is preferable for your diet?

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

People also compare

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

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.

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.