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Brussels sprouts, cooked, boiled, drained, without salt vs Kale, raw

Nutrition comparison per 100 g.

Brussels sprouts, cooked, boiled, drained, without salt 36 kcal Kale, raw 35 kcal
Calories
36 kcal 35 kcal
Protein
2.6 g 2.9 g
Carbs
7.1 g 4.4 g
Fiber
2.6 g 4.1 g
Sugars
1.7 g 0.8 g
Fat
0.5 g 1.5 g
Sodium
21 mg 53 mg

Key takeaways

  • Kale, raw has 1% fewer calories (35 kcal vs 36 kcal).
  • Kale, raw has more protein (2.9 g vs 2.6 g).
  • Kale, raw has more carbs (4.4 g vs 7.1 g).
  • Kale, raw has more fiber (4.1 g vs 2.6 g).
  • Kale, raw has more sugars (0.8 g vs 1.7 g).
MacronutrientsBrussels sprouts, cooked, boiled, drained, without saltKale, raw
Calories 36 kcal 35 kcal
Protein 2.6 g 2.9 g
Total Fat 0.5 g 1.5 g
Total Carbohydrate 7.1 g 4.4 g
Dietary Fiber 2.6 g 4.1 g
Total Sugars 1.7 g 0.8 g
Water 88.9 g 89.6 g
CarbohydratesBrussels sprouts, cooked, boiled, drained, without saltKale, raw
Total Carbohydrate 7.1 g 4.4 g
Dietary Fiber 2.6 g 4.1 g
Total Sugars 1.7 g 0.8 g
Fats & Fatty AcidsBrussels sprouts, cooked, boiled, drained, without saltKale, raw
Total Fat 0.5 g 1.5 g
Saturated Fat 0.1 g 0.1 g
Monounsaturated Fat 0.0 g 0.1 g
Polyunsaturated Fat 0.3 g 0.3 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 173.0 mg 180.0 mg
Omega-6 Fatty Acids 79.0 mg 138.0 mg
Protein & Amino AcidsBrussels sprouts, cooked, boiled, drained, without saltKale, raw
Protein 2.6 g 2.9 g
Histidine 57.0 mg 69.0 mg
Isoleucine 100.0 mg 197.0 mg
Leucine 114.0 mg 231.0 mg
Lysine 116.0 mg 197.0 mg
Methionine 24.0 mg 32.0 mg
Phenylalanine 74.0 mg 169.0 mg
Threonine 91.0 mg 147.0 mg
Tryptophan 28.0 mg 40.0 mg
Valine 117.0 mg 181.0 mg
Alanine ~ 166.0 mg
Arginine 153.0 mg 184.0 mg
Aspartic Acid ~ 295.0 mg
Cystine 16.0 mg 44.0 mg
Glutamic Acid ~ 374.0 mg
Glycine ~ 159.0 mg
Proline ~ 196.0 mg
Serine ~ 139.0 mg
Tyrosine ~ 117.0 mg
VitaminsBrussels sprouts, cooked, boiled, drained, without saltKale, raw
Vitamin A (RAE) 39.0 mcg 769.0 mcg
Vitamin C 62.0 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.4 mg 0.7 mg
Vitamin K 140.3 mcg 817.0 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.3 mg
Niacin (B3) 0.6 mg 1.2 mg
Vitamin B6 0.2 mg 0.3 mg
Folate (B9) 60.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.3 mg 0.4 mg
Choline 40.6 mg ~
Betaine 0.2 mg ~
MineralsBrussels sprouts, cooked, boiled, drained, without saltKale, raw
Calcium 36.0 mg 254.0 mg
Iron 1.2 mg 1.7 mg
Magnesium 20.0 mg 34.0 mg
Phosphorus 56.0 mg 56.0 mg
Potassium 317.0 mg 447.0 mg
Sodium 21.0 mg 53.0 mg
Zinc 0.3 mg 0.4 mg
Copper 0.1 mg 0.3 mg
Manganese 0.2 mg 0.9 mg
Selenium 1.5 mcg 0.9 mcg
SterolsBrussels sprouts, cooked, boiled, drained, without saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherBrussels sprouts, cooked, boiled, drained, without saltKale, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg ~
Theobromine 0.0 mg ~
Ash 1.0 g 1.5 g

Frequently asked questions

Which has fewer calories, Brussels sprouts, cooked, boiled, drained, without salt or Kale, raw?

Kale, raw has fewer calories: 36 kcal for Brussels sprouts, cooked, boiled, drained, without salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Brussels sprouts, cooked, boiled, drained, without salt or Kale, raw?

Kale, raw has more protein: 2.6 g for Brussels sprouts, cooked, boiled, drained, without salt vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Brussels sprouts, cooked, boiled, drained, without salt or Kale, raw?

Kale, raw has more fiber: 2.6 g for Brussels sprouts, cooked, boiled, drained, without salt vs 4.1 g for Kale, raw per 100 g.

Is Brussels sprouts, cooked, boiled, drained, without salt or Kale, raw healthier?

Kale, raw is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

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