Introduction
When it comes to picking healthy vegetables, brussel sprouts and broccoli are two excellent options. Both are members of the cruciferous vegetable family and offer a variety of vitamins, minerals and antioxidants. However, there are some key differences between brussel sprouts and broccoli that may make one a better choice than the other depending on your health goals.
In this in-depth comparison, we will analyze the nutritional profiles of brussel sprouts and broccoli to determine which is healthier. We will look at factors like calories, carbs, fiber, vitamins, minerals and antioxidants. We will also examine the potential health benefits of each vegetable for conditions like cancer, heart disease, inflammation and more.
Calorie and Macronutrient Differences
When comparing the nutritional values of brussel sprouts and broccoli, one of the first things to look at is the calorie and macronutrient differences.
Here is how 3.5 ounces (100 grams) of each vegetable compares (1):
- Brussel Sprouts
- Calories: 43
- Protein: 3 grams
- Carbs: 8 grams
- Fiber: 3 grams
- Sugar: 2 grams
- Fat: 0 grams
- Broccoli
- Calories: 34
- Protein: 2 grams
- Carbs: 7 grams
- Fiber: 2 grams
- Sugar: 1 gram
- Fat: 0 grams
As you can see, brussel sprouts contain slightly more calories, protein, carbs, fiber and sugar than broccoli per serving. However, the differences are quite small.
Both vegetables are very low in calories and fat. They also provide a few grams of filling fiber and protein.
Carbohydrates
One of the biggest differences between the two is in carb content. Brussel sprouts contain 8 grams of carbs per serving, while broccoli contains just 7 grams.
Additionally, brussel sprouts have 2 grams of natural sugars. Broccoli has half that amount with only 1 gram of sugar per serving.
For people on low-carb or ketogenic diets, broccoli may be the better choice. With fewer carbs and less sugar than brussel sprouts, broccoli has less impact on blood sugar and ketone levels.
Vitamin and Mineral Content
When comparing the vitamin and mineral content of broccoli and brussel sprouts, there are some similarities but also a few key differences.
Here is how the two vegetables compare in some of the main vitamins and minerals (1):
- Vitamin C: Brussel sprouts have 85% DV while broccoli has 135% DV per serving.
- Vitamin K: Brussel sprouts have 177% DV while broccoli has 116% DV.
- Folate: Brussel sprouts have 14% DV while broccoli has 11% DV.
- Vitamin A: Both have 5% DV.
- Potassium: Brussel sprouts have 12% DV while broccoli has 6% DV.
- Manganese: Brussel sprouts have 7% DV while broccoli has 5% DV.
Looking at this data, we can see that broccoli contains significantly more vitamin C than brussel sprouts. It’s also higher in immune-boosting vitamin A.
On the other hand, brussel sprouts contain more vitamin K, folate, potassium and manganese. They seem to have the upper hand in terms of mineral content.
Both vegetables are great sources of B vitamins like thiamine, riboflavin and pyridoxine. Overall, incorporating both into your diet will help you meet your micronutrient needs.
Fiber Content
Dietary fiber is important for digestive health, cholesterol levels, weight management and blood sugar control.
Brussel sprouts contain 3 grams of fiber per serving, which is 11% of the Daily Value. Broccoli also has 3 grams of fiber, but it meets 12% DV based on its lower calorie content (1).
Though the fiber content is neck and neck, broccoli may have a slight edge thanks to its low carb and calorie count. The same serving of fiber is packed into fewer carbs and calories than brussel sprouts.
Antioxidant Content
When comparing the antioxidant content of brussel sprouts and broccoli, research shows broccoli has the upper hand:
- A study in Food Chemistry found that broccoli has nearly double the total polyphenol content of brussel sprouts (2).
- Research in the Journal of Agricultural and Food Chemistry showed that fresh broccoli has significantly more antioxidant activity than brussel sprouts (3).
- An analysis in the International Journal of Food Sciences and Nutrition noted that broccoli has higher levels of the antioxidant sulforaphane compared to brussel sprouts (4).
The antioxidant difference may come down to the way each vegetable grows. Broccoli produces a large central head, while brussel sprouts grow as miniature cabbages along a stalk.
Broccoli appears to pack more antioxidant power in its compact florets. Of course, keep in mind that both vegetables are excellent sources of antioxidants.
Sulforaphane Content
One antioxidant that deserves special attention is sulforaphane.
Sulforaphane is a sulfur-containing compound with powerful health effects. It has been shown to fight oxidative stress, inflammation, DNA damage, cancer formation and more (5).
Of the two vegetables, broccoli contains about 3 times more sulforaphane than brussel sprouts (4).
If you’re looking to maximize sulforaphane intake, broccoli is the clear winner. More research is needed to determine how this translates into specific health outcomes.
Potential Health Benefits
After looking at the distinct nutrition profiles of brussel sprouts and broccoli, we can dive into some of their specific health benefits.
Again, there are many similarities but also some potential advantages of each vegetable.
Cancer Prevention
Several studies have found connections between greater cruciferous vegetable intake and reduced risk of cancer:
- One study in BMC Medicine linked higher brassica vegetable intake to a 37% lower breast cancer risk (6).
- Research in the Asia Pacific Journal of Clinical Oncology found that total cruciferous vegetable intake was linked to a 52% lower risk of ovarian cancer (7).
- A study in Molecular Nutrition & Food Research reported that indole compounds in cruciferous vegetables may suppress cancer cell growth (8).
When it comes to broccoli vs. brussel sprouts for cancer prevention, broccoli may have a slight advantage thanks to its higher sulforaphane content.
Sulforaphane has been shown to have cytotoxic effects on cancer stem cells and may help slow tumor growth (9). More human research is still needed.
Heart Health
Both brussel sprouts and broccoli may support heart health:
- A study linked greater intakes of cruciferous vegetables with up to a 16% lower risk of heart disease (10).
- A 2020 study reported that higher intake of cruciferous vegetables was associated with lower risk factors for heart disease (11).
- The polyphenols in both vegetables may improve blood pressure and
FAQs
Which has more vitamins, Brussels sprouts or broccoli?
Broccoli contains more vitamin C and vitamin A than Brussels sprouts. However, Brussels sprouts contain more vitamin K, folate, potassium and manganese than broccoli.
Which is lower in carbs, Brussels sprouts or broccoli?
Broccoli is lower in carbs than Brussels sprouts. Broccoli has 7 grams of carbs per serving, compared to 8 grams in Brussels sprouts. Broccoli also has less sugar.
Which has more antioxidants, Brussels sprouts or broccoli?
Research shows that broccoli contains higher levels of antioxidants, polyphenols and sulfur-containing compounds like sulforaphane. The compact florets of broccoli are especially high in these compounds.
Which is better for cancer prevention?
Studies show both vegetables may help lower cancer risk. However, the high sulforaphane content of broccoli gives it an additional advantage for potentially slowing tumor growth.
Which vegetable is healthier overall?
Based on the nutritional profiles, broccoli appears to be healthier overall. Broccoli is lower in calories, carbs and sugar, while being higher in key antioxidants and compounds that may fight cancer.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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