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  6. Brussels sprout vs. Kale

Brussels sprout vs. Kale — In-Depth Nutrition Comparison

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Important differences between Brussels sprout and Kale

  • Brussels sprout has more Vitamin C, Folate, Fiber, Vitamin B1, Iron, Vitamin B6, and Phosphorus, however, Kale has more Vitamin K, Vitamin A RAE, and Copper.
  • Kale's daily need coverage for Vitamin K is 533% more.
  • Brussels sprout has 5 times more Folate than Kale. Brussels sprout has 61µg of Folate, while Kale has 13µg.

The food varieties used in the comparison are Brussels sprouts, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Brussels sprout vs Kale infographic
Infographic link

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.
Brussels sprout
Brussels sprout
6
:
4
Kale
Kale
Contains more Iron +55.6%
Contains more Magnesium +27.8%
Contains more Phosphorus +146.4%
Contains more Potassium +70.6%
Contains more Zinc +75%
Contains more Selenium +77.8%
Contains more Calcium +71.4%
Contains more Copper +122.9%
Contains more Manganese +23.4%
Equal in Sodium - 23
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +55.6%
Contains more Magnesium +27.8%
Contains more Phosphorus +146.4%
Contains more Potassium +70.6%
Contains more Zinc +75%
Contains more Selenium +77.8%
Contains more Calcium +71.4%
Contains more Copper +122.9%
Contains more Manganese +23.4%
Equal in Sodium - 23

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.
Brussels sprout
Brussels sprout
8
:
2
Kale
Kale
Contains more Vitamin C +107.3%
Contains more Vitamin B1 +162.3%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +49%
Contains more Vitamin B5 +530.6%
Contains more Vitamin B6 +58.7%
Contains more Folate +369.2%
Contains more Vitamin A +1706.5%
Contains more Vitamin K +361.6%
Equal in Vitamin E - 0.85
Brussels sprout
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin C +107.3%
Contains more Vitamin B1 +162.3%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +49%
Contains more Vitamin B5 +530.6%
Contains more Vitamin B6 +58.7%
Contains more Folate +369.2%
Contains more Vitamin A +1706.5%
Contains more Vitamin K +361.6%
Equal in Vitamin E - 0.85

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
3
:
2
Kale
Kale
Contains more Protein +77.9%
Contains more Carbs +59%
Contains more Other +57.5%
Contains more Fats +33.3%
Equal in Water - 91.2
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +77.9%
Contains more Carbs +59%
Contains more Other +57.5%
Contains more Fats +33.3%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
1
:
2
Kale
Kale
Contains more Polyunsaturated fat +79174.6%
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +30.4%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Polyunsaturated fat +79174.6%
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +30.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Kale Opinion
Net carbs 5.15g 3.63g Brussels sprout
Protein 3.38g 1.9g Brussels sprout
Fats 0.3g 0.4g Kale
Carbs 8.95g 5.63g Brussels sprout
Calories 43kcal 28kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 1.25g Kale
Fiber 3.8g 2g Brussels sprout
Calcium 42mg 72mg Kale
Iron 1.4mg 0.9mg Brussels sprout
Magnesium 23mg 18mg Brussels sprout
Phosphorus 69mg 28mg Brussels sprout
Potassium 389mg 228mg Brussels sprout
Sodium 25mg 23mg Kale
Zinc 0.42mg 0.24mg Brussels sprout
Copper 0.07mg 0.156mg Kale
Manganese 0.337mg 0.416mg Kale
Selenium 1.6µg 0.9µg Brussels sprout
Vitamin A 754IU 13621IU Kale
Vitamin A RAE 38µg 681µg Kale
Vitamin E 0.88mg 0.85mg Brussels sprout
Vitamin C 85mg 41mg Brussels sprout
Vitamin B1 0.139mg 0.053mg Brussels sprout
Vitamin B2 0.09mg 0.07mg Brussels sprout
Vitamin B3 0.745mg 0.5mg Brussels sprout
Vitamin B5 0.309mg 0.049mg Brussels sprout
Vitamin B6 0.219mg 0.138mg Brussels sprout
Folate 61µg 13µg Brussels sprout
Vitamin K 177µg 817µg Kale
Tryptophan 0.037mg 0.023mg Brussels sprout
Threonine 0.12mg 0.085mg Brussels sprout
Isoleucine 0.132mg 0.114mg Brussels sprout
Leucine 0.152mg 0.133mg Brussels sprout
Lysine 0.154mg 0.114mg Brussels sprout
Methionine 0.032mg 0.018mg Brussels sprout
Phenylalanine 0.098mg 0.097mg Brussels sprout
Valine 0.155mg 0.104mg Brussels sprout
Histidine 0.076mg 0.04mg Brussels sprout
Saturated Fat 0.062g 0.052g Kale
Monounsaturated Fat 0.023g 0.03g Kale
Polyunsaturated fat 153g 0.193g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
81%
Brussels sprout
258%
Kale
Minerals Daily Need Coverage Score
24%
Brussels sprout
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.95g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 0)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.