Brussels Sprouts vs Potatoes
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Brussels Sprouts has more protein than Potatoes: 4g vs 2.1g per 100g.
Brussels Sprouts has fewer calories: 43 vs 77 per 100g (Potatoes).
Quick Verdict
Best for weight loss
Brussels Sprouts
Best for muscle gain
Brussels Sprouts
Best for low-carb
Brussels Sprouts
Macro Comparison
Brussels Sprouts: 100g (100g) | Potatoes: 100g (100g)
43
Brussels Sprouts
77
Potatoes
3.98g
Brussels Sprouts
2.05g
Potatoes
9.62g
Brussels Sprouts
17.5g
Potatoes
0.57g
Brussels Sprouts
0.09g
Potatoes
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
37%
Brussels Sprouts
11%
Potatoes
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| Nutrient | Brussels Sprouts | Potatoes |
|---|---|---|
| Calories | 43 | 77 |
| Protein | 4g | 2g |
| Carbs | 9.6g | 17.5g |
| Fat | 0.6g | 0.1g |
| Fiber | 4.78g | 2.1g |
| Sugar | — | 0.82g |
| Sodium | 25.7mg | 6mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 0.03g |
| Potassium | 477mg | 425mg |
| Vitamin A | — | 0mcg |
| Vitamin C | 143mg | 19.7mg |
| Calcium | 38.6mg | 12mg |
| Iron | 0.73mg | 0.81mg |
Which Should You Choose?
For weight loss
Choose Brussels Sprouts. With 43 calories and 3.98g 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 — 1.9g more than Potatoes.
For low-carb diets
Choose Brussels Sprouts with 9.62g carbs per serving.
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Take the free quizCommon Questions
Is Brussels Sprouts or Potatoes better for weight loss?
For weight loss, Brussels Sprouts is the better choice. Brussels Sprouts has 43 calories and 3.98g protein per serving, while Potatoes has 77 calories and 2.05g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Brussels Sprouts or Potatoes?
Brussels Sprouts has more protein per serving. Brussels Sprouts provides 3.98g and Potatoes provides 2.05g of protein.
Can I eat both brussels sprouts and potatoes together?
Yes! Combining brussels sprouts and potatoes gives you 120 calories and 6.029999999999999g protein. This combination can work well as part of a balanced meal.