Quick Summary
When to Choose Brussels Sprouts
Choose Brussels Sprouts for more folate (61µg vs 16µg), more protein (3.4g vs 1.7g), and more vitamin C (85mg vs 62mg) per 100g.
When to Choose Kohlrabi (Raw)
Choose Kohlrabi (Raw) for fewer calories (27 vs 43 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Brussels Sprouts | Kohlrabi (Raw) | Winner |
|---|---|---|---|
| Calories | 43 | 26.7 | 🏆 Kohlrabi (Raw) |
| Protein | 3.4g | 1.7g | 🏆 Brussels Sprouts |
| Carbohydrates | 9g | 6.2g | |
| Fiber | 3.8g | 3.6g | 🏆 Brussels Sprouts |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Brussels Sprouts has 3.8x more
Potassium
🏆 Brussels Sprouts has 11% more
Vitamin C
🏆 Brussels Sprouts has 37% more
Health Benefits Comparison
Brussels Sprouts Benefits
- Extremely high in vitamin C and K
- Contains sulforaphane for cancer protection
- Rich in fiber for digestive health
- Powerful antioxidants reduce inflammation
Kohlrabi (Raw) Benefits
- Very high vitamin C (140% DV) - more than oranges
- Excellent fiber source (5g per cup)
- Contains glucosinolates with anti-cancer properties
- Good potassium source (14% DV) for blood pressure
- Extremely low calorie (36 per cup)
Practical Considerations
💰 Cost
Brussels Sprouts: Moderate
Kohlrabi (Raw): Moderate
🕒 Preparation
Brussels Sprouts: Easy
Kohlrabi (Raw): Easy
📦 Storage
Brussels Sprouts: Refrigerate
Kohlrabi (Raw): Refrigerate
🍽️ Versatility
Brussels Sprouts: Very versatile
Kohlrabi (Raw): Very versatile
The Bottom Line
Both Brussels Sprouts and Kohlrabi (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Brussels Sprouts if: Choose Brussels Sprouts for more folate (61µg vs 16µg), more protein (3.4g vs 1.7g), and more vitamin C (85mg vs 62mg) per 100g.
Choose Kohlrabi (Raw) if: Choose Kohlrabi (Raw) for fewer calories (27 vs 43 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Brussels Sprouts and Kohlrabi (Raw) in Nutrivio
Compare how Brussels Sprouts and Kohlrabi (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
