Brussels Sprouts vs Broccoli – Which is Healthier?

Our Verdict

When comparing sprouts to broccoli, we picked the sprouts.

Why?

First let’s note that we have an interesting comparison today, because these two plants are the exact same species (and indeed, also the exact same species as cabbage, cauliflower. and kale)—just a different cultivar. All of these plants and more are simply cultivars of Brassica oleracea.

Them being the same species notwithstanding, there are nutritional differences:

In terms of macros, sprouts have slightly more protein, carbohydrates, and fiber, whereas broccoli has slightly more water weight. An easy win for sprouts here.

In the category of vitamins, sprouts have more of vitamins A, B1, B3, B6, C, E, and K, while broccoli has more of vitamins B2 and B5. Another easy win for sprouts.

When it comes to minerals, sprouts again lead with more copper, iron, magnesium, manganese, phosphorus, and potassium, while broccoli has more calcium and selenium.

A note on oxalates: while oxalates are not a problem for most people, it is important to be mindful of them if one has kidney problems. You may know that spinach (a fellow green vegetable high in vitamins and minerals, as well as being a fellow oleracea, albeit of a different genus, so not the same species for once) is high in oxalates, but these two Brassica oleracea we compared today are amongst the lowest in oxalates (source 1 | source 2), making them an ideal way to get vitamins, minerals, and fiber on an oxalate-controlled diet.

Since both are also high in polyphenols, especially kaempferol and quercetin, we’ll mention that sprouts have more lignans while broccoli has more flavonoids. In short: they’re both very good, just different.

As ever, enjoy both! But if you’re going to pick one for total best nutritional density, it’s sprouts.

Want to learn more?

You might like to read:

Sprout Your Seeds, Grains, Beans, Etc ← sprout your Brassica oleracea, too!

Take care!