Broccoli vs Brussels sprouts: which is healthier?
They are about equally nutrient-dense: broccoli scores 93/100 and Brussels sprouts 94/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Broccoli
34 kcal per 100 g. 1 cup chopped: 91 g
Brussels sprouts
43 kcal per 100 g. 1 cup: 88 g
Which to pick for your goal
- Fewer caloriesBroccoli34 vs 43 kcal per 100 g
- More proteinBrussels sprouts2.8 vs 3.4 g per 100 g
- More fiberBrussels sprouts2.6 vs 3.8 g per 100 g
- Less sugarBroccoli1.7 vs 2.2 g per 100 g
- More potassiumBrussels sprouts316 vs 389 mg per 100 g
- Less saturated fatAbout even0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Broccoli, 100 g | Brussels sprouts, 100 g | Broccoli, 91 g | Brussels sprouts, 88 g |
|---|---|---|---|---|
| Calories | 34 kcal | 43 kcal | 31 kcal | 38 kcal |
| Protein | 2.8 g | 3.4 g | 2.6 g | 3 g |
| Carbohydrates | 6.6 g | 8.9 g | 6 g | 7.9 g |
| Sugars | 1.7 g | 2.2 g | 1.5 g | 1.9 g |
| Fiber | 2.6 g | 3.8 g | 2.4 g | 3.3 g |
| Fat | 0.4 g | 0.3 g | 0.3 g | 0.3 g |
| Saturated fat | 0.1 g | <0.1 g | 0.1 g | <0.1 g |
| Vitamin C | 89 mg | 85 mg | 81 mg | 75 mg |
| Vitamin A | 31 µg | 38 µg | 28 µg | 33 µg |
| Potassium | 316 mg | 389 mg | 288 mg | 342 mg |
| Iron | 0.7 mg | 1.4 mg | 0.7 mg | 1.2 mg |
| Calcium | 47 mg | 42 mg | 43 mg | 37 mg |
| Magnesium | 21 mg | 23 mg | 19 mg | 20 mg |
| Sodium | 33 mg | 25 mg | 30 mg | 22 mg |
Last updated . Scores use the HowHealthyIs Score method.