Brussels Sprouts vs Cauliflower: Calories and Nutrition Compared (2026)

Brussels sprouts have 3.4 g of protein, while cauliflower has 1.9 g. Brussels sprouts contain 43 calories, compared to cauliflower's 25 calories.

Brussels sprouts and cauliflower are both popular vegetables known for their health benefits. This comparison examines their nutritional values to help you choose between them.

What Is the Difference Between Brussels Sprouts and Cauliflower?

Brussels sprouts are small, leafy green buds that belong to the cabbage family. They are often roasted or steamed and are known for their unique flavor. Cauliflower is a cruciferous vegetable characterized by its white, dense head and green leaves. It is versatile and can be eaten raw, steamed, or used as a low-carb substitute.

Brussels Sprouts vs Cauliflower: Nutrition Side by Side

Below is a side-by-side comparison of Brussels sprouts and cauliflower to highlight their nutritional differences.

Nutrient (per 100 g)	Brussels sprouts (raw)	Cauliflower (raw)
Calories	43 kcal	25 kcal
Protein	3.4 g	1.9 g
Carbs	8.9 g	5.0 g
Sugar	2.2 g	1.9 g
Fat	0.3 g	0.3 g
Fiber	3.8 g	2 g
Sodium	25 mg	30 mg

Which Is Better, Brussels Sprouts or Cauliflower?

For weight loss: Cauliflower is lower in calories, with 25 calories compared to Brussels sprouts' 43 calories.

For muscle and protein: Brussels sprouts provide more protein, offering 3.4 g compared to cauliflower's 1.9 g.

For low-carb or low-sugar: Brussels sprouts have 8.9 g of carbs and 2.2 g of sugar, while cauliflower has 5.0 g of carbs and 1.9 g of sugar.

How to Track Brussels sprouts and Cauliflower Accurately

It's easy to misjudge portion sizes and macros, especially with vegetables that can vary in density and preparation. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on verified data per 100 g. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Brussels sprouts have 3.4 g of protein, while cauliflower has 1.9 g.

Which has fewer calories?

Cauliflower has 25 calories, whereas Brussels sprouts have 43 calories.

What is the carbohydrate content in Brussels sprouts?

Brussels sprouts contain 8.9 g of carbohydrates per 100 g.

What is the sugar content in cauliflower?

Cauliflower has 1.9 g of sugar per 100 g.

How much fiber do Brussels sprouts have?

Brussels sprouts contain 3.8 g of fiber per 100 g.

What is the sodium content in cauliflower?

Cauliflower has 30 mg of sodium per 100 g.

Key Takeaways

• Brussels sprouts: 43 calories per 100 g.
• Cauliflower: 25 calories per 100 g.
• Brussels sprouts: 3.4 g protein per 100 g.
• Cauliflower: 1.9 g protein per 100 g.
• Brussels sprouts: 8.9 g carbs, 2.2 g sugar per 100 g.
• Cauliflower: 5.0 g carbs, 1.9 g sugar per 100 g.