What is healthier, broccoli or Brussels sprouts? A nutritional breakdown

November 26, 2025 •

4 min read

According to nutrition data, a 100g serving of raw Brussels sprouts contains more iron, fiber, and protein than the same amount of raw broccoli. While both are excellent additions to a healthy diet, this close competition leads many to ask: what is healthier, broccoli or Brussels sprouts?

Quick Summary

This article provides a comprehensive comparison of broccoli and Brussels sprouts, detailing their nutrient profiles, health benefits, and antioxidant content. It explores key differences in vitamins, minerals, fiber, and specific compounds like sulforaphane, helping you understand which vegetable might be better suited to your dietary needs.

Key Points

Nutrient Density: Brussels sprouts generally provide more fiber, protein, iron, and potassium per serving than broccoli, though both are nutrient-rich.
Vitamin Variations: Brussels sprouts are richer in Vitamin K and Vitamin A, while broccoli provides more Vitamin C and Vitamin B5.
Antioxidant Power: Both contain powerful antioxidants like sulforaphane, but broccoli sprouts contain a much higher concentration of this specific compound.
Cooking Matters: Steaming or light cooking helps preserve the most vitamins and beneficial enzymes. Excessive boiling can cause nutrient loss.
Digestive Effects: Some people may experience gas and bloating from the high fiber and complex sugars in both vegetables.
Best Choice: The healthiest choice depends on your specific nutritional needs and preference. For overall health, incorporating both vegetables is the best strategy.

Broccoli vs. Brussels Sprouts: An In-Depth Nutritional Showdown

Broccoli and Brussels sprouts are both cruciferous vegetables, a group known for its potent health benefits and characteristic flavor. These two are frequently pitted against each other in the search for the "healthiest" vegetable. While they share many similarities, they also have distinct nutritional advantages that can sway the decision depending on your specific health goals. Examining their specific nutrient content, potential health impacts, and the roles of their unique compounds reveals that the answer to which is healthier, broccoli or Brussels sprouts, isn't a simple one.

The Micronutrient Breakdown: Vitamins and Minerals

When comparing raw 100g servings, Brussels sprouts often pull ahead in several key areas. They contain more vitamin A, vitamin B1 (thiamin), and vitamin K, a crucial nutrient for blood clotting and bone health. Brussels sprouts also provide more iron and potassium. However, broccoli is not without its own strengths. It typically provides more vitamin B5 (pantothenic acid) and slightly more calcium. Both are exceptional sources of vitamin C and contain similar amounts of folate and zinc.

Comparing Fiber, Protein, and Carbohydrates

For those focusing on macronutrients, the differences are also noteworthy. A 100g serving of Brussels sprouts contains more dietary fiber and protein than the same portion of broccoli. The higher fiber content in Brussels sprouts supports digestive health, promotes satiety, and aids in blood sugar control. Broccoli, on the other hand, is lower in carbohydrates and total calories. Both are naturally low in fat and contain no cholesterol.

The Power of Antioxidants

Beyond basic nutrition, both vegetables are packed with powerful antioxidants and other beneficial compounds. Both contain glucosinolates, a group of sulfur-containing chemicals that break down into isothiocyanates and other bioactive compounds when chewed or cooked. One of the most-studied is sulforaphane, which has potent anti-inflammatory, antimicrobial, and anticancer properties. While both vegetables are good sources, broccoli sprouts, the early-stage plant, contain significantly higher concentrations of sulforaphane precursors than mature broccoli or Brussels sprouts. Brussels sprouts, however, are noted for a wider variety of antioxidants, including flavonoids and phenolic compounds, and they are also a source of ALA omega-3 fatty acids.

Cooking Methods and Bioavailability

The way these vegetables are prepared can significantly impact their nutritional value. Raw consumption, or light steaming, preserves more of the heat-sensitive vitamins like C and some of the glucosinolate-myrosinase reactions. Excessive boiling can degrade nutrients and leach them into the water. Roasting at high temperatures can also reduce some vitamin content but can be a delicious way to prepare them. For maximizing sulforaphane in cruciferous vegetables, chopping them and letting them sit for about 40 minutes before cooking can increase the bioavailability of the compounds. Pairing cooked crucifers with a raw source of myrosinase, like mustard seed powder, can also enhance the effect.

Potential Downsides and Considerations

For most people, both vegetables are excellent choices, but some individuals may experience side effects. The high fiber and specific carbohydrates (like raffinose) in both can cause gas and bloating, particularly for those with sensitive digestive systems or who aren't used to a high-fiber diet. For individuals with thyroid issues, consuming large quantities of raw cruciferous vegetables is sometimes discouraged due to compounds called goitrogens, which can interfere with iodine uptake. However, cooking the vegetables substantially reduces this effect, and it is rarely a concern for those with adequate iodine intake.

Comparison Table: Broccoli vs. Brussels Sprouts (Raw, per 100g)


Nutrient	Broccoli	Brussels Sprouts	Winner
Calories	34 kcal	43 kcal	Broccoli
Fiber	2.6g	3.8g	Brussels Sprouts
Protein	2.82g	3.38g	Brussels Sprouts
Iron	0.73mg	1.4mg	Brussels Sprouts
Potassium	316mg	389mg	Brussels Sprouts
Vitamin K	101.6µg	177µg	Brussels Sprouts
Vitamin C	89.2mg	85mg	Broccoli
Calcium	47mg	42mg	Broccoli
Vitamin A	31µg	38µg	Brussels Sprouts

The Final Verdict

So, what is healthier, broccoli or Brussels sprouts? The truth is, both are incredibly healthy and deserve a place in your diet. Brussels sprouts hold a slight edge in fiber, protein, and several key vitamins and minerals like vitamin K and iron, which may make them a winner for those focusing on gut health or specific deficiencies. Broccoli has a slight advantage in vitamin C and is a lower-carb, lower-calorie option. For maximum antioxidant benefits, especially sulforaphane, consuming broccoli sprouts is a powerful strategy. Ultimately, the healthiest choice is the one you enjoy most and will consume regularly. Both vegetables offer a wealth of health-promoting benefits, and incorporating a variety of cruciferous vegetables is the best approach. Don't worry too much about the competition; embrace the deliciousness and nutrition of both. You can find more information about the benefits of cruciferous vegetables from sources like the Food Revolution Network.

How to Include Both in Your Diet

Roasted Combo: Chop both vegetables, toss with olive oil, salt, and garlic powder, and roast until tender and slightly crispy. Add a splash of balsamic glaze for extra flavor.
Shredded Salad: Finely shred raw Brussels sprouts and broccoli florets. Mix with a light vinaigrette, dried cranberries, and toasted nuts for a crunchy, nutrient-packed salad.
Stir-Fry: Add florets and halved sprouts to a quick stir-fry with your favorite protein and sauce.
Pureed Soup: Blend steamed broccoli and Brussels sprouts with vegetable broth, a touch of cream, and seasonings for a creamy, earthy soup.
Pasta Addition: Toss chopped, sauteed broccoli and Brussels sprouts into your favorite pasta dish for added texture and nutrition.

Cooking Tips for Maximum Enjoyment

Don't overcook them! Mushy, boiled cruciferous veggies are unappealing. Aim for tender-crisp.
Season generously. The right seasonings, like garlic, lemon juice, or chili flakes, can transform their flavor.
Experiment with different methods. Roasting brings out their natural sweetness, while steaming preserves more nutrients.

Frequently Asked Questions

Brussels sprouts have more fiber than broccoli. A 100g serving of raw Brussels sprouts contains 3.8g of fiber, compared to 2.6g in the same amount of raw broccoli.

Both are excellent for weight loss due to their high fiber content and low-calorie count. Broccoli is slightly lower in calories per serving, but Brussels sprouts have more fiber, which can increase feelings of fullness and aid satiety.

Brussels sprouts contain significantly more Vitamin K than broccoli. Per 100g raw, Brussels sprouts offer 177µg, whereas broccoli offers 101.6µg.

Eating them raw preserves more of the heat-sensitive nutrients like Vitamin C. However, some beneficial compounds are more bioavailable after they are chopped or lightly cooked. The best method depends on your nutritional goals and digestive tolerance.

Yes, both vegetables contain high amounts of fiber and a type of sugar called raffinose, which can cause gas and bloating, especially in individuals with sensitive digestive systems.

Broccoli sprouts contain a much higher concentration of the powerful antioxidant sulforaphane than mature broccoli, offering a more potent anti-inflammatory and potentially anti-cancer effect.

Both are good for bone health. Brussels sprouts contain significantly more bone-supporting Vitamin K, while broccoli has slightly more calcium.