Broccoli vs Brussels sprouts
Two cruciferous veg, close on calories. Brussels sprouts are a little higher in carbs, fibre and protein; broccoli carries more vitamin C. Both are vitamin-K-rich — sprouts for a heartier roast, broccoli for a lighter, quicker veg.
Broccoli and Brussels sprouts, per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Broccoli · per 100 g | Brussels sprouts · per 100 g | |
|---|---|---|
| Calories | 28 | 43 |
| Protein | 3 g | 3.4 g |
| Fat | 0.4 g | 0.3 g |
| Carbs | 5.1 g | 9 g |
| Fiber | 2.3 g | 3.8 g |
| Sugars | 1.5 g | 2.2 g |
| Sodium | 27 mg | 25 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 48 mg | 42 mg |
| Folate | 71 µg | 61 µg |
| Iron | 0.9 mg | 1.4 mg |
| Magnesium | 25 mg | 23 mg |
| Niacin | 0.6 mg | 0.7 mg |
| Phosphorus | 66 mg | 69 mg |
| Potassium | 325 mg | 389 mg |
| Riboflavin | 0.1 mg | 0.1 mg |
| Thiamin | 0.1 mg | 0.1 mg |
| Vitamin A | no data | 38 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Vitamin C | 93.2 mg | 85 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | no data | 0.9 mg |
| Vitamin K | no data | 177 µg |
| Zinc | 0.4 mg | 0.4 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Broccoli or Brussels sprouts better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.