Brussels Sprouts Vs Broccoli: (Detailed Nutrition Comparison)


Even though brussels sprouts and broccoli look quite different, they are actually very closely related.

They are both species of the plant family Brassica oleracea, which also includes other vegetables like cabbage and kale.

We’re going to take a quick look at how the nutrition of both of these vegetables compare. But I can tell you right now that they are very similar.

Nutritional Value Comparison of Brussels Sprouts and Broccoli

Let’s start with the macronutrient profiles of broccoli and brussels sprouts.

This table, and the rest of the data on this page is per 100 grams of food.

  Brussels Sprouts Broccoli
Energy (kcal) 43 34
Protein (g) 3.4 2.8
Total Lipid (g) 0.3 0.4
Carbohydrate (g) 9.0 6.6
Fiber (g) 3.8 2.6
Sugars (g) 2.2 1.7

The profiles are quite similar, both are extremely low in calories, and have a good amount of protein and fiber.

There are only a few small differences:

  • Broccoli is a bit lower in calories
  • Brussels sprouts have a bit more protein
  • Brussels sprouts have more carbohydrates, but also more fiber (only slightly more net carbohydrates overall)

Vitamins and Minerals in Brussels Sprouts vs Broccoli

Now let’s look at the amount of vitamins and minerals in these vegetables.

I’ve included a column for the recommended daily amount (RDA) for a typical adult, just for an easy reference and so that we can sort the data.

  RDA Brussels Sprouts Broccoli
Vitamin K (µg) 75 177.0 102.0
Vitamin C (mg) 90 85.0 89.2
Potassium (mg) 2000 389.0 316.0
Vitamin B-6 (mg) 1.3 0.2 0.2
Folate (µg) 400 61.0 63.0
Manganese (mg) 2.3 0.3 0.2
Thiamin (mg) 1.2 0.1 0.1
Phosphorus (mg) 700 69.0 66.0
Riboflavin (mg) 1.3 0.1 0.1
Iron (mg) 18 1.4 0.7
Magnesium (mg) 400 23.0 21.0
Vitamin E (mg) 15 0.9 0.8
Selenium (µg) 55 1.6 2.5
Niacin (mg) 16 0.7 0.6
Calcium (mg) 1200 42.0 47.0
Zinc (mg) 11 0.4 0.4
Vitamin A (µg) 900 38.0 31.0
Choline (mg) 550 19.1 18.7
Sodium (mg) 1500 25.0 33.0
Copper (mg) 900 0.1 0.0
Vitamin B-12 (µg) 2.4 0.0 0.0
Vitamin D (µg) 15 0.0 0.0

Both are great sources of vitamin K and a handful of other vitamins and minerals.

There is virtually no difference between the nutrients in brussels sprouts and broccoli. It was really surprising to me how similar they are, since other vegetables in this plant family still have significant differences (e.g. see spinach vs broccoli).

Getting way more vitamin K than the RDA typically isn’t a problem. However, it can interfere with certain medications like warfarin (blood thinner), so there are some situations where someone might not want to eat too much broccoli or brussels sprouts.

Brussels Sprouts vs Broccoli: Which is Healthier?

This is one of the few situations where brussels sprouts and broccoli are essentially equally healthy. The best one is going to be the one you like the taste of more so that you can eat more of it.

On top of vitamins and minerals, both of these vegetables also contain additional plant compounds that can contribute to good health.

They contain antioxidants and other compounds that can protect against inflammation, heart disease, cancer, and more (1,2). This includes:

  • Sulforaphane
  • Indole-3-carbinol
  • Carotenoids (e.g. beta carotene, lutein)
  • Kaempferol
  • Quercetin

Is Broccoli or Brussels Sprouts Better for Bodybuilding?

Neither broccoli or brussels sprouts is obviously the best choice for bodybuilding, but brussels sprouts do have a bit more protein and calories.

Even though there aren’t many calories in either vegetable, protein makes up about 33% of the calories, which is fairly high. In theory, you can get quite a bit of protein from broccoli or brussels sprouts without too many calories if you can eat enough of them.

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.