Brussels sprouts vs Arugula
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
Brussels sprouts: 100g (100g) | Arugula: 100g (100g)
43
Brussels sprouts
25
Arugula
3.98g
Brussels sprouts
2.58g
Arugula
9.62g
Brussels sprouts
3.65g
Arugula
0.57g
Brussels sprouts
0.66g
Arugula
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
37%
Brussels sprouts
41%
Arugula
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| Nutrient | Brussels sprouts | Arugula |
|---|---|---|
| Calories | 43 | 25 |
| Protein | 4g | 2.6g |
| Carbs | 9.6g | 3.7g |
| Fat | 0.6g | 0.7g |
| Fiber | 4.78g | 1.6g |
| Sugar | — | 2.05g |
| Sodium | 25.7mg | 27mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 0.09g |
| Potassium | 477mg | 369mg |
| Vitamin A | — | 119mcg |
| Vitamin C | 143mg | 15mg |
| Calcium | 38.6mg | 160mg |
| Iron | 0.73mg | 1.46mg |
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 Brussels sprouts or Arugula better for weight loss?
For weight loss, Arugula is the better choice. Brussels sprouts has 43 calories and 3.98g protein per serving, while Arugula has 25 calories and 2.58g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Brussels sprouts or Arugula?
Brussels sprouts has more protein per serving. Brussels sprouts provides 3.98g and Arugula provides 2.58g of protein.
Can I eat both brussels sprouts and arugula together?
Yes! Combining brussels sprouts and arugula gives you 68 calories and 6.5600000000000005g protein. This combination can work well as part of a balanced meal.