Brussels sprouts vs. Lettuce — Health Impact and Nutrition Comparison

Macronutrients and Calories

As shown in the chart below, Brussels sprouts are denser in nutrients than lettuce. Lettuce contains 95% water per 100g, while the same serving of Brussels provides 86%. Additionally, sprouts contain more proteins and carbohydrates. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Brussels sprouts

4

Protein: 3.38 g

Fats: 0.3 g

Carbs: 8.95 g

Water: 86 g

Other: 1.37 g

Lettuce

1

Protein: 1.36 g

Fats: 0.15 g

Carbs: 2.87 g

Water: 94.98 g

Other: 0.64 g

Contains more ProteinProtein	+148.5%
Contains more FatsFats	+100%
Contains more CarbsCarbs	+211.8%
Contains more OtherOther	+114.1%

Contains more WaterWater

+10.4%

Calories

Brussels sprouts and lettuce are low-calorie vegetables, but Brussels sprouts have around three times more calories per 100g. A 100g serving of Brussels sprouts contains 43 calories, while lettuce contains 15 calories. 

Protein and Fats

Brussels sprouts contain 2.5 times more protein than lettuce. Brussels sprouts have 3.38g of protein per 100g serving, whereas the same size of lettuce contains 1.36g. 

Both vegetables have less than 1g of fat per 100g. However, Brussels sprouts have slightly higher quantities of fats. They are especially higher in polyunsaturated fats. None of these vegetables contains cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Brussels sprouts

2

Saturated Fat: Sat. Fat 0.062 g

Monounsaturated Fat: Mono. Fat 0.023 g

Polyunsaturated fat: Poly. Fat 153 g

Lettuce

1

Saturated Fat: Sat. Fat 0.02 g

Monounsaturated Fat: Mono. Fat 0.006 g

Polyunsaturated fat: Poly. Fat 0.082 g

Contains more Mono. FatMonounsaturated Fat	+283.3%
Contains more Poly. FatPolyunsaturated fat	+186485.4%

Contains less Sat. FatSaturated Fat

-67.7%

Carbohydrates

Brussels sprouts and lettuce are classified as low-carb vegetables. However, Brussels sprouts contain more carbohydrates than lettuce, with 8.95g compared to 2.87g respectively. They are richer in sucrose, glucose, and fructose.

Vitamins

Brussels sprouts are the winner in this category. They contain higher amounts of almost all vitamins. Sprouts are 9 times higher in vitamin C and around 2 times higher in folate compared to lettuce. They are also richer in B-complex vitamins, vitamins E and K. 

On the other hand, lettuce provides 10 times more vitamin A, with 7405IU per 100g, while the same serving of Brussels contains only 754IU of it. 

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 sprouts

10

Lettuce

1

Contains more Vitamin CVitamin C	+823.9%
Contains more Vitamin EVitamin E	+300%
Contains more Vitamin B1Vitamin B1	+98.6%
Contains more Vitamin B2Vitamin B2	+12.5%
Contains more Vitamin B3Vitamin B3	+98.7%
Contains more Vitamin B5Vitamin B5	+130.6%
Contains more Vitamin B6Vitamin B6	+143.3%
Contains more Vitamin KVitamin K	+40.1%
Contains more FolateFolate	+60.5%
Contains more CholineCholine	+40.4%

Contains more Vitamin AVitamin A

+882.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Brussels sprouts are richer in minerals than lettuce. They contain 195mg more potassium, 10mg more magnesium, and 40mg more phosphorus. Lettuce is also lower in calcium, iron, zinc, copper, manganese, and selenium. 

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 sprouts

10

Lettuce

0

Contains more MagnesiumMagnesium	+76.9%
Contains more CalciumCalcium	+16.7%
Contains more PotassiumPotassium	+100.5%
Contains more IronIron	+62.8%
Contains more CopperCopper	+141.4%
Contains more ZincZinc	+133.3%
Contains more PhosphorusPhosphorus	+137.9%
Contains less SodiumSodium	-10.7%
Contains more ManganeseManganese	+34.8%
Contains more SeleniumSelenium	+166.7%

Oxalate content

The oxalate content of lettuce is 16mg per 100g, while the oxalate content of Brussels sprouts equals 13mg. 

Although both are classified as low-oxalate foods, lettuce has a lower oxalate content. 

Glycemic Index

Both lettuce and Brussels sprouts are low in carbs. Thus, both vegetables are classified as low-GI foods. While the glycemic index of Brussels sprouts is not calculated yet, the GI value of lettuce equals 32.  

Acidity

The PRAL values of Brussels sprouts and lettuce are -5.1 and -3.1, respectively. Both are alkaline, but Brussels sprouts have a higher potential to alkalize the organism compared to lettuce. 

Cardiovascular Health

Lettuce and Brussels sprouts offer valuable cardiovascular health benefits due to their nutrient profiles. Lettuce, particularly varieties like romaine, provides significant amounts of vitamin K, which plays a crucial role in blood clotting and may help reduce the risk of arterial calcification, a factor associated with cardiovascular disease (1). Moreover, the high water content of lettuce contributes to hydration, promoting overall cardiovascular health. 

On the other hand, Brussels sprouts are rich in antioxidants such as vitamin C and vitamin E, as well as dietary fiber, which can help lower cholesterol levels and improve heart health by reducing the risk of coronary artery disease and stroke (2) (3). Additionally, Brussels sprouts contain compounds called glucosinolates, which have been linked to anti-inflammatory and anti-atherosclerotic effects, further supporting cardiovascular health (4).

Diabetes

Lettuce and Brussels sprouts are two vegetables that offer potential benefits for individuals managing diabetes. Lettuce is low in carbohydrates and this low-glycemic index food can help stabilize blood sugar levels, making it a suitable choice for individuals with diabetes (5). 

Brussels sprouts, similarly, are low in carbohydrates and high in fiber, making them a valuable addition to a diabetic-friendly diet. The fiber content helps slow down the absorption of glucose, preventing spikes in blood sugar levels (6).  

Cancer

Lettuce, particularly darker varieties like romaine, contains antioxidants such as vitamin C and beta-carotene, which may help neutralize harmful free radicals in the body and reduce the risk of certain cancers, including lung and bladder cancer (7). Additionally, lettuce is rich in fiber, which can aid in digestive health and potentially lower the risk of colorectal cancer (9).

Brussels sprouts, on the other hand, contain compounds like glucosinolates, which can be converted into bioactive compounds with anti-cancer effects. Studies have suggested that regular consumption of Brussels sprouts may reduce the risk of various cancers, including lung, breast, prostate, and colorectal cancer (8).