Quick Summary
When to Choose Brussels Sprouts
Choose Brussels Sprouts for more vitamin K (177µg vs 11µg), more vitamin C (85mg vs 15mg), and more protein (3.4g vs 0.9g) per 100g.
When to Choose Sauerkraut
Choose Sauerkraut for fewer calories (19 vs 43 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Brussels Sprouts | Sauerkraut | Winner |
|---|---|---|---|
| Calories | 43 | 19 | 🏆 Sauerkraut |
| Protein | 3.4g | 0.9g | 🏆 Brussels Sprouts |
| Carbohydrates | 9g | 4.3g | |
| Fiber | 3.8g | 2.9g | 🏆 Brussels Sprouts |
Key Vitamins & Minerals
Iron
Vitamin C
🏆 Brussels Sprouts has 5.7x more
Vitamin K
🏆 Brussels Sprouts has 16.8x 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
Sauerkraut Benefits
- Rich in probiotic bacteria (Lactobacillus species) support gut microbiome diversity
- Fermentation increases vitamin C bioavailability and preserves nutrients
- High in fiber (4g per cup) and enzymes that support digestion
- Glucosinolates from cabbage provide anti-inflammatory and potential anti-cancer effects
Practical Considerations
💰 Cost
Brussels Sprouts: Moderate
Sauerkraut: Moderate
🕒 Preparation
Brussels Sprouts: Easy
Sauerkraut: Easy
📦 Storage
Brussels Sprouts: Refrigerate
Sauerkraut: Refrigerate
🍽️ Versatility
Brussels Sprouts: Very versatile
Sauerkraut: Very versatile
The Bottom Line
Both Brussels Sprouts and Sauerkraut 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 vitamin K (177µg vs 11µg), more vitamin C (85mg vs 15mg), and more protein (3.4g vs 0.9g) per 100g.
Choose Sauerkraut if: Choose Sauerkraut for fewer calories (19 vs 43 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Brussels Sprouts and Sauerkraut in Nutrivio
Compare how Brussels Sprouts and Sauerkraut fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
