Brussels Sprouts vs Sweet Potatoes
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Brussels Sprouts has more protein than Sweet Potatoes: 4g vs 1.6g per 100g.
Brussels Sprouts has fewer calories: 43 vs 86 per 100g (Sweet 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) | Sweet Potatoes: 100g (100g)
43
Brussels Sprouts
86
Sweet Potatoes
3.98g
Brussels Sprouts
1.58g
Sweet Potatoes
9.62g
Brussels Sprouts
17.3g
Sweet Potatoes
0.57g
Brussels Sprouts
0.38g
Sweet Potatoes
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
37%
Brussels Sprouts
7%
Sweet Potatoes
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| Nutrient | Brussels Sprouts | Sweet Potatoes |
|---|---|---|
| Calories | 43 | 86 |
| Protein | 4g | 1.6g |
| Carbs | 9.6g | 17.3g |
| Fat | 0.6g | 0.4g |
| Fiber | 4.78g | — |
| Sugar | — | — |
| Sodium | 25.7mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | — | — |
| Potassium | 477mg | 486mg |
| Vitamin A | — | — |
| Vitamin C | 143mg | 14.8mg |
| Calcium | 38.6mg | 22.3mg |
| Iron | 0.73mg | 0.4mg |
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 — 2.4g more than Sweet 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 Sweet 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 Sweet Potatoes has 86 calories and 1.58g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Brussels Sprouts or Sweet Potatoes?
Brussels Sprouts has more protein per serving. Brussels Sprouts provides 3.98g and Sweet Potatoes provides 1.58g of protein.
Can I eat both brussels sprouts and sweet potatoes together?
Yes! Combining brussels sprouts and sweet potatoes gives you 129 calories and 5.5600000000000005g protein. This combination can work well as part of a balanced meal.