Brussels Sprouts vs. Cauliflower
Nutrition comparison of Brussels Sprouts and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and cauliflower:
- Both cauliflower and brussels sprouts are high in Vitamin C and potassium.
- Brussels sprout has more thiamin, however, cauliflower contains more pantothenic acid.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin K and dietary fiber.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and brussels sprouts contain similar amounts of calories - cauliflower has 25 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is lighter in fat and similar to cauliflower for protein and carbs. Brussels sprouts has a macronutrient ratio of 26:69:5 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Cauliflower | |
|---|---|---|
| Protein | 26% | 25% |
| Carbohydrates | 69% | 66% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower and brussels sprouts contain similar amounts of carbs - cauliflower has 5g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 90% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Cauliflower and brussels sprouts contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Cauliflower and brussels sprouts contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both cauliflower and brussels sprouts are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and brussels sprouts are high in Vitamin C. Brussels sprout has 76% more Vitamin C than cauliflower - cauliflower has 48.2mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than cauliflower - brussels sprout has 38ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and brussels sprouts contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 10 times more Vitamin K than cauliflower - cauliflower has 15.5ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, however, cauliflower contains more pantothenic acid. Both brussels sprouts and cauliflower contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Brussels Sprouts | Cauliflower | |
|---|---|---|
| Thiamin | 0.139 MG | 0.05 MG |
| Riboflavin | 0.09 MG | 0.06 MG |
| Niacin | 0.745 MG | 0.507 MG |
| Pantothenic acid | 0.309 MG | 0.667 MG |
| Vitamin B6 | 0.219 MG | 0.184 MG |
| Folate | 61 UG | 57 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 91% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 233% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both cauliflower and brussels sprouts are high in potassium. Brussels sprout has 30% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Brussels Sprouts | Cauliflower | |
|---|---|---|
| luteolin | 0.33 mg | 0.09 mg |
| kaempferol | 0.86 mg | 0.36 mg |
| Quercetin | 1.92 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Brussels Sprouts | Cauliflower | |
|---|---|---|
| beta-carotene | 450 UG | ~ |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Brussels Sprouts | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.015 G |
| Total | 0.099 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and cauliflower contain small amounts of linoleic acid.
| Brussels Sprouts | Cauliflower | |
|---|---|---|
| linoleic acid | 0.045 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.045 G | 0.019 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Brussels Sprouts or Cauliflower .
Note: The specific food items compared are: Brussels Sprouts (Brussels sprouts, raw) and Cauliflower (Cauliflower, raw) .
Brussels Sprouts g
()
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Daily Values (%) |
Cauliflower g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cauliflower or brussels sprouts contain more calories in 100 grams?Cauliflower and brussels sprouts contain similar amounts of calories - cauliflower has 25 calories in 100g and brussels sprout has 43 calories.
Does cauliflower or brussels sprouts have more carbohydrates?
By weight, cauliflower and brussels sprouts contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does cauliflower or brussels sprouts contain more potassium?
Both cauliflower and brussels sprouts are high in potassium. Brussels sprout has 30% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and brussels sprout has 389mg of potassium.