Brussels Sprouts
1 cup cooked (156g)
Kale
1 cup chopped (67g)
Brussels Sprouts vs Kale
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Brussels Sprouts wins
Ties
Kale wins
Brussels Sprouts leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Brussels Sprouts
Nutrient
Kale
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Manganese
Phosphorus
Copper
Vitamin C
Folate
Vitamin A
Vitamin K
Vitamin E
Fiber
Choline
Practicality & Cost
Practicality Ratings
Diet tags: Brussels Sprouts (vegetarian, vegan, pescatarian, dairy_free, nut_free) •Kale (vegetarian, vegan, pescatarian, dairy_free, nut_free)
Weekly Cost Estimate
Kale is $0.50/week cheaper.
Better Together
These foods complement each other nutritionally through synergy effects.
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Folate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
High fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Vitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Vitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Related Comparisons
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.