Two Cruciferous Heavyweights

Brussels sprouts and broccoli are both members of the Brassica oleracea family — they’re literally the same species, just different cultivar groups bred over centuries to emphasize different parts of the plant. Broccoli is bred for its flowering head. Brussels sprouts for the buds along the stalk.

They look nothing alike, taste quite different, and get recommended by every nutritionist on the planet. For a full Brussels sprouts nutrition breakdown, see our dedicated nutrition guide. But when you put them head to head, which one actually delivers more?

The answer depends on what you’re optimizing for. Let’s break it down.

Side-by-Side Nutrition Comparison

All values are for 1 cup of the cooked vegetable (about 156g of Brussels sprouts, 156g of chopped broccoli).

Nutrient	Brussels Sprouts	Broccoli
Calories	56	55
Protein	4.0g	3.7g
Total Fat	0.8g	0.6g
Carbohydrates	11g	11g
Fiber	4.1g	5.1g
Sugar	2.7g	2.1g
Vitamin C	97mg (107% DV)	101mg (112% DV)
Vitamin K	219mcg (182% DV)	220mcg (183% DV)
Vitamin A	60mcg RAE (7% DV)	120mcg RAE (13% DV)
Folate	94mcg (24% DV)	168mcg (42% DV)
Potassium	495mg (11% DV)	457mg (10% DV)
Iron	1.9mg (10% DV)	1.0mg (6% DV)
Manganese	0.4mg (17% DV)	0.3mg (13% DV)
Vitamin B6	0.3mg (18% DV)	0.2mg (12% DV)
Phosphorus	87mg (7% DV)	105mg (8% DV)
Omega-3 (ALA)	270mg	186mg

Source: USDA FoodData Central. Values may vary slightly depending on cooking method and variety.

These numbers are remarkably close. Both vegetables are nutritional powerhouses by any standard. But there are meaningful differences in specific categories.

Where Brussels Sprouts Win

Iron

Brussels sprouts deliver nearly twice the iron per cup. For plant-based eaters who need to pay attention to iron intake, this matters. Pair them with a vitamin C source (which they already contain in abundance) and the non-heme iron absorption improves significantly.

Vitamin B6

Almost 50% more B6 in Brussels sprouts. Vitamin B6 is involved in over 100 enzyme reactions in the body, mostly related to protein metabolism and neurotransmitter synthesis. It’s one of those nutrients that rarely makes headlines but quietly supports a lot of critical functions.

Potassium

A modest edge here. Brussels sprouts provide about 495mg of potassium per cup versus broccoli’s 457mg. Both are good sources, but Brussels sprouts inch ahead. Potassium is important for blood pressure regulation and muscle function, and most people don’t get enough of it.

Omega-3 Fatty Acids

Neither vegetable is going to replace fish oil, but Brussels sprouts contain about 45% more ALA omega-3 fatty acids than broccoli. ALA is the plant-based omega-3 that the body can partially convert to EPA and DHA.

Protein (Slight Edge)

At 4.0g versus 3.7g, the difference is small. But for a vegetable, 4 grams of protein per cup is notable. Brussels sprouts are one of the highest-protein vegetables you can eat.

Where Broccoli Wins

Folate

This is broccoli’s biggest advantage. At 168mcg per cup versus 94mcg, broccoli delivers nearly 80% more folate. Folate is critical for cell division, DNA synthesis, and is especially important during pregnancy. If folate is a priority for you, broccoli is the clear choice.

Fiber

Broccoli edges out Brussels sprouts with 5.1g of fiber per cup versus 4.1g. Both are excellent sources — most Americans get only 15g per day against a recommended 25-30g — but broccoli gets you there slightly faster.

Vitamin A

Broccoli has roughly double the vitamin A content, mostly from beta-carotene. Vitamin A supports immune function, skin health, and vision. The darker green color of broccoli florets reflects their higher carotenoid content.

Vitamin C (Slight Edge)

This one is nearly a tie. Broccoli has 101mg versus Brussels sprouts’ 97mg per cooked cup. Both provide over 100% of the daily value. Both are among the highest vitamin C foods in the vegetable kingdom. Call it a draw.

Vitamin K (Tie)

Essentially identical — 219mcg for Brussels sprouts, 220mcg for broccoli. Both blow past the daily value. Vitamin K is essential for blood clotting and bone metabolism.

Which Wins for Specific Goals?

Weight Loss

Tie. Both clock in at about 55-56 calories per cup with plenty of fiber to keep you full. You cannot go wrong with either one. Eat whichever you’ll actually enjoy — consistency matters more than marginal nutritional differences.

Immune Health

Slight edge to broccoli. Higher vitamin A and folate, with essentially the same vitamin C. Vitamin A plays a direct role in maintaining the integrity of mucosal barriers (your first line of defense against pathogens), and folate supports the production of immune cells.

Bone Health

Tie. Both provide massive amounts of vitamin K, which is essential for bone mineralization. The calcium content is similar. The manganese in both supports connective tissue formation.

Gut Health

Slight edge to broccoli. The extra gram of fiber per cup adds up over time. Both vegetables also contain sulforaphane, a compound that supports a healthy gut lining, but broccoli (especially broccoli sprouts) tends to have higher concentrations.

Iron and Energy

Brussels sprouts. Nearly double the iron and more B6, both of which play direct roles in energy metabolism and oxygen transport. If you’re fighting fatigue or eating plant-based, Brussels sprouts are the better pick.

Heart Health

Slight edge to Brussels sprouts. More potassium (supports blood pressure), more omega-3 ALA (anti-inflammatory), and strong antioxidant content. Both are excellent for cardiovascular health, but Brussels sprouts have a slight nutritional advantage here.

Beyond the Numbers

Taste and Texture

This is where personal preference takes over.

Broccoli has a milder, slightly grassy flavor that most people find inoffensive. It’s a crowd-pleaser, especially with kids. Steamed broccoli with a little butter and salt is about as universally accepted as a vegetable can be.

Brussels sprouts are more polarizing. They have a stronger, nuttier flavor with slight bitterness (less than they used to — modern varieties have been bred to be sweeter). When roasted, they develop a deep caramelized sweetness that many people find addictive. When boiled or steamed, they can lean sulfurous. Cooking method matters more for Brussels sprouts than for broccoli.

Cooking Versatility

Both are versatile, but in different ways.

Broccoli works well steamed, stir-fried, roasted, blanched, added to soups, blended into sauces, eaten raw with dip, or tossed into pasta. It cooks quickly, holds its shape well, and pairs with almost anything.

Brussels sprouts shine when roasted, air-fried, sautéed, shaved raw into salads, or grilled. They take longer to cook than broccoli and need higher heat for best results. But when done right, they’re the more interesting vegetable — more depth of flavor, more textural contrast between crispy outer leaves and creamy interior.

Availability and Cost

Broccoli wins on availability. It’s one of the most consistently stocked vegetables in any grocery store, year-round, at stable prices.

Brussels sprouts have become much more widely available in the last decade, but they’re still somewhat seasonal. They’re at their best (and cheapest) from September through February. Out of season, they can be pricey and underwhelming.

The Glucosinolate Factor

Both vegetables are rich in glucosinolates — sulfur-containing compounds that break down into biologically active molecules like sulforaphane and indole-3-carbinol. These compounds have been studied extensively for their potential anti-cancer properties.

Broccoli, particularly broccoli sprouts (the microgreens, not the vegetable), contains the highest concentrations of sulforaphane of any common food. Mature broccoli heads still have plenty.

Brussels sprouts contain a broader variety of glucosinolates. Research suggests that diversity of glucosinolate types may be as important as the concentration of any single one, since different glucosinolates appear to affect different biological pathways.

Neither has a definitive edge here. The best strategy is to eat both, regularly.

The Verdict

If you’re scoring strictly on nutrients per cup, it’s genuinely close. Broccoli takes folate, fiber, and vitamin A. Brussels sprouts take iron, B6, potassium, and omega-3s. They’re nearly tied on vitamins C and K.

If forced to pick one? Brussels sprouts have a slight overall edge in mineral content and anti-inflammatory compounds. But the honest answer is that both are among the healthiest vegetables on the planet, and you should eat whichever one you’ll actually eat consistently.

The real win is eating both. Rotate them through your weekly meals. Roasted Brussels sprouts on Monday, stir-fried broccoli on Wednesday, shaved Brussels sprout salad on Friday. Cover all your nutritional bases, avoid taste fatigue, and get the full spectrum of glucosinolates.

Need recipe ideas? Our complete guide to Brussels sprouts covers all the best cooking methods.

For more vegetable comparisons, see how kohlrabi stacks up against turnip and jicama — another side-by-side look at underappreciated produce.

Don’t agonize over which cruciferous vegetable is 3% better. Just eat your cruciferous vegetables.