Brussels sprouts, raw vs Kale, raw
Nutrition comparison per 100 g.
Brussels sprouts, raw
59 kcal
Kale, raw
35 kcal
Calories
59 kcal
35 kcal
Protein
4.0 g
2.9 g
Carbs
9.6 g
4.4 g
Fiber
4.8 g
4.1 g
Sugars
2.2 g
0.8 g
Fat
0.6 g
1.5 g
Sodium
26 mg
53 mg
Key takeaways
- Kale, raw has 41% fewer calories (35 kcal vs 59 kcal).
- Brussels sprouts, raw has more protein (4.0 g vs 2.9 g).
- Kale, raw has more carbs (4.4 g vs 9.6 g).
- Brussels sprouts, raw has more fiber (4.8 g vs 4.1 g).
- Kale, raw has more sugars (0.8 g vs 2.2 g).
| Macronutrients | Brussels sprouts, raw | Kale, raw |
|---|---|---|
| Calories | 59 kcal | 35 kcal |
| Protein | 4.0 g | 2.9 g |
| Total Fat | 0.6 g | 1.5 g |
| Total Carbohydrate | 9.6 g | 4.4 g |
| Dietary Fiber | 4.8 g | 4.1 g |
| Total Sugars | 2.2 g | 0.8 g |
| Water | 86.0 g | 89.6 g |
| Carbohydrates | Brussels sprouts, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 9.6 g | 4.4 g |
| Dietary Fiber | 4.8 g | 4.1 g |
| Total Sugars | 2.2 g | 0.8 g |
| Fats & Fatty Acids | Brussels sprouts, raw | Kale, raw |
|---|---|---|
| Total Fat | 0.6 g | 1.5 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.2 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 99.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 45.0 mg | 138.0 mg |
| Protein & Amino Acids | Brussels sprouts, raw | Kale, raw |
|---|---|---|
| Protein | 4.0 g | 2.9 g |
| Histidine | 76.0 mg | 69.0 mg |
| Isoleucine | 132.0 mg | 197.0 mg |
| Leucine | 152.0 mg | 231.0 mg |
| Lysine | 154.0 mg | 197.0 mg |
| Methionine | 32.0 mg | 32.0 mg |
| Phenylalanine | 98.0 mg | 169.0 mg |
| Threonine | 120.0 mg | 147.0 mg |
| Tryptophan | 37.0 mg | 40.0 mg |
| Valine | 155.0 mg | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | 203.0 mg | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | 22.0 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 |
| Vitamins | Brussels sprouts, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 38.0 mcg | 769.0 mcg |
| Vitamin C | 142.9 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.9 mg | 0.7 mg |
| Vitamin K | 177.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.7 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 86.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.4 mg |
| Choline | 19.1 mg | ~ |
| Betaine | 0.8 mg | ~ |
| Minerals | Brussels sprouts, raw | Kale, raw |
|---|---|---|
| Calcium | 42.0 mg | 254.0 mg |
| Iron | 1.4 mg | 1.7 mg |
| Magnesium | 25.0 mg | 34.0 mg |
| Phosphorus | 78.5 mg | 56.0 mg |
| Potassium | 476.8 mg | 447.0 mg |
| Sodium | 25.7 mg | 53.0 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 1.6 mcg | 0.9 mcg |
| Sterols | Brussels sprouts, raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 24.0 mg | ~ |
| Other | Brussels sprouts, raw | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.4 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Brussels sprouts, raw or Kale, raw?
Kale, raw has fewer calories: 59 kcal for Brussels sprouts, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Brussels sprouts, raw or Kale, raw?
Brussels sprouts, raw has more protein: 4.0 g for Brussels sprouts, raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Brussels sprouts, raw or Kale, raw?
Brussels sprouts, raw has more fiber: 4.8 g for Brussels sprouts, raw vs 4.1 g for Kale, raw per 100 g.
Is Brussels sprouts, raw or Kale, raw healthier?
Kale, raw is lower in calories, and Brussels sprouts, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.