Quick Summary
When to Choose Kale
Choose kale for higher vitamin A, vitamin K (684% DV), and calcium. Best for salads and smoothies.
When to Choose Brussels Sprouts
Choose Brussels sprouts for more fiber, vitamin C, and protein. Best for roasting and side dishes.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Kale | Brussels Sprouts | Winner |
|---|---|---|---|
| Calories | 35 | 43 | 🏆 Kale |
| Protein | 4.3g | 3.4g | 🏆 Kale |
| Carbohydrates | 8.8g | 9g | |
| Fiber | 3.6g | 3.8g | 🏆 Brussels Sprouts |
| Total Fat | 0.9g | 0g |
Key Vitamins & Minerals
Vitamin A
🏆 Kale has 17.9x more
Vitamin C
🏆 Brussels Sprouts has 2.1x more
Vitamin K
🏆 Kale has 4.6x more
Health Benefits Comparison
Kale Benefits
- Supports bone health
- Promotes eye health
- May reduce cancer risk
- Supports heart health
- Rich in antioxidants
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
Practical Considerations
💰 Cost
Kale: Moderate
Brussels Sprouts: Moderate
🕒 Preparation
Kale: Easy
Brussels Sprouts: Easy
📦 Storage
Kale: Refrigerate
Brussels Sprouts: Refrigerate
🍽️ Versatility
Kale: Very versatile
Brussels Sprouts: Very versatile
The Bottom Line
Both Kale and Brussels Sprouts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kale if: Choose kale for higher vitamin A, vitamin K (684% DV), and calcium. Best for salads and smoothies.
Choose Brussels Sprouts if: Choose Brussels sprouts for more fiber, vitamin C, and protein. Best for roasting and side dishes.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kale and Brussels Sprouts in Nutrivio
Compare how Kale and Brussels Sprouts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
