Brussels Sprouts vs Kale: Make Healthy Choices

Where is more calories, protein, carbs - what is more healthy?


Brussels sprouts - calories, kcal, weight, nutrition
Brussels sprouts - calories, kcal, weight, nutrition

Kale vs Brussels sprouts: Nutrition Comparison

per 100gBrussels sproutsKale
Calories43 49
Carbohydrates8.95 g8.75 g
Fat0.3 g0.93 g
Dietary fiber3.8 g3.6 g
Protein3.38 g4.28 g
Calcium42 mg150 mg
Iron1.4 mg1.47 mg
Magnessium23 mg47 mg
Phosphorus69 mg92 mg
Potassium389 mg491 mg
Sodium25 mg38 mg
Zink0.42 mg0.56 mg
Vitaminium B1 (Thiamine)0.139 mg0.11 mg
Vitaminium B2 (riboflavin)0.9 mg0.13 mg
Vitaminium B3 (Niacin)0.745 mg1 mg
Vitaminium B50.309 mg0.091 mg
Vitaminium B60.219 mg0.271 mg
Vitaminium B9 (Folic acid)61 mg141 mg
Vitaminium C85 mg120 mg
Vitaminium K177 mg704.8 mg
Beta karoten450 mg5927 mg

Less Calories in Brussels sprouts

At first glance, you can see that in Brussels sprouts is less calories than in kale.

Brussels sprouts has 43 kcal per 100g and kale 49 kcal per 100g so it is pretty easy to calculate that the difference is about 14%.

In Brussels sprouts and in kale most calories came from carbs.

See tables below to compare Brussels sprouts with kale in details.

Brussels sprouts And Kale Nutrition Difference

  • Calories:
    kale - 14% more than Brussels sprouts
  • Carbohydrates:
    Brussels sprouts - 2% more than kale
  • Fat:
    kale - 210% more than Brussels sprouts
  • Dietary fiber:
    Brussels sprouts - 6% more than kale
  • Protein:
    kale - 27% more than Brussels sprouts

Less protein in Brussels sprouts

It is aslo easy to see see that in Brussels sprouts is less protein than in kale.

There is 4.28g per 100g of kale and 3.38g per 100g of Brussels sprouts so using simple math we can see that difference is about 27%.

More carbohydrates in Brussels sprouts

In Brussels sprouts is more carbohydrates than in kale.

There is 8.75g/100g of carbohydrates in kale and 8.95g/100g in Brussels sprouts so let me do the math for you again - difference is about 2%.

Less fat in Brussels sprouts

In Brussels sprouts is less fats than in kale.

The tables above show us that there is 0.93g/100g of fats in kale and 0.3g/100g in Brussels sprouts. In this case difference is about 210%.

Brussels sprouts

43kcal
  • Calories43
  • Carbohydrates8.95 g
  • Fat0.3 g
  • Dietary fiber3.8 g
  • Protein3.38 g
Brussels sprouts calories per:
100g
| ounce | single piece | handfull | cup | half cup

Calories source

  • 69% CARBS.
  • 26% PROTEIN
  • 5% FAT

Kale

49kcal
  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
100g
| ounce | handfull | cup | chopped

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT

Vitamins: kale vs Brussels sprouts

  • Vitaminium B1 (Thiamine):
    Brussels sprouts - 26% more than kale
  • Vitaminium B2 (riboflavin):
    Brussels sprouts - 592% more than kale
  • Vitaminium B3 (Niacin):
    kale - 34% more than Brussels sprouts
  • Vitaminium B5:
    Brussels sprouts - 240% more than kale
  • Vitaminium B6:
    kale - 24% more than Brussels sprouts
  • Vitaminium B9 (Folic acid):
    kale - 131% more than Brussels sprouts
  • Vitaminium C:
    kale - 41% more than Brussels sprouts
  • Vitaminium K:
    kale - 298% more than Brussels sprouts
  • Beta karoten:
    kale - 1217% more than Brussels sprouts

Minerals: Brussels sprouts vs kale

  • Calcium:
    kale - 257% more than Brussels sprouts
  • Iron:
    kale - 5% more than Brussels sprouts
  • Magnessium:
    kale - 104% more than Brussels sprouts
  • Phosphorus:
    kale - 33% more than Brussels sprouts
  • Potassium:
    kale - 26% more than Brussels sprouts
  • Sodium:
    kale - 52% more than Brussels sprouts
  • Zink:
    kale - 33% more than Brussels sprouts
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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