Arugula vs Brussels sprouts
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Arugula
Best for muscle gain
Brussels sprouts
Best for low-carb
Arugula
Macro Comparison
Arugula: 100g (100g) | Brussels sprouts: 100g (100g)
25
Arugula
43
Brussels sprouts
2.58g
Arugula
3.98g
Brussels sprouts
3.65g
Arugula
9.62g
Brussels sprouts
0.66g
Arugula
0.57g
Brussels sprouts
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
41%
Arugula
37%
Brussels sprouts
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| Nutrient | Arugula | Brussels sprouts |
|---|---|---|
| Calories | 25 | 43 |
| Protein | 2.6g | 4g |
| Carbs | 3.7g | 9.6g |
| Fat | 0.7g | 0.6g |
| Fiber | 1.6g | 4.78g |
| Sugar | 2.05g | — |
| Sodium | 27mg | 25.7mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.09g | — |
| Potassium | 369mg | 477mg |
| Vitamin A | 119mcg | — |
| Vitamin C | 15mg | 143mg |
| Calcium | 160mg | 38.6mg |
| Iron | 1.46mg | 0.73mg |
Which Should You Choose?
For weight loss
Choose Arugula. With 25 calories and 2.58g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Brussels sprouts. Brussels sprouts delivers 3.98g protein per serving — 1.4g more than Arugula.
For low-carb diets
Choose Arugula with 3.65g carbs per serving.
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Take the free quizCommon Questions
Is Arugula or Brussels sprouts better for weight loss?
For weight loss, Arugula is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Brussels sprouts has 43 calories and 3.98g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Arugula or Brussels sprouts?
Brussels sprouts has more protein per serving. Arugula provides 2.58g and Brussels sprouts provides 3.98g of protein.
Can I eat both arugula and brussels sprouts together?
Yes! Combining arugula and brussels sprouts gives you 68 calories and 6.5600000000000005g protein. This combination can work well as part of a balanced meal.