Key Takeaways
- Alternating between or combining Brussels sprouts and broccoli can help you benefit from the disease-fighting benefits of a variety of nutrients and phytochemicals.
- Brussels sprouts may be a better option if you’re seeking DNA protection against disease.
- Broccoli may offer a more powerful punch if you’re aiming for disease protection via enzyme activation, antioxidants, and cell detoxification.
Both Brussels sprouts and broccoli are nutrient powerhouses, but they’re not the same. How they affect your body can vary, so one might suit your health needs better than the other.
The Quick Answer: One Has a Slight Edge, But Both Are Powerhouses
- Broccoli may be a bit stronger for general disease prevention because of sulforaphane, a plant compound that helps activate the body’s internal defense enzymes.
- Brussels sprouts also help protect against cellular damage, but work through slightly different pathways.
- Both vegetables are part of the cruciferous (brassica) family, which includes other nutrition powerhouses like kale and cabbage.
- Research consistently links cruciferous vegetables with lower risks of cancers of the lung, stomach, colon, and rectum.
Which One Packs More Vitamins and Minerals?
- Brussels sprouts and broccoli both support a healthy diet, though they vary in the levels of specific key nutrients.
- Brussels sprouts are a good source of protein, fiber, vitamin K, and iron.
- Broccoli is higher in vitamin C and calcium while being lower in calories and carbohydrates.
| Nutrient Comparison: Brussels Sprouts vs. Broccoli (Per 1 Cup – 3.5 oz / 100 g Raw) | ||
|---|---|---|
| Nutrient | Brussels Sprouts | Broccoli |
| Calories | 43 | 34 |
| Protein | 3.4 g (7% DV) | 2.8 g (6% DV) |
| Carbohydrates | 9 g (3% DV) | 6.6 g (2% DV) |
| Fiber | 3.8 g (14% DV) | 2.6 g (9% DV) |
| Calcium | 42 mg (3% DV) | 47 mg (4% DV) |
| Iron | 1.4 mg (8% DV) | 0.7 mg (4% DV) |
| Vitamin A | 38 mcg (4% DV) | 31 mcg (3% DV) |
| Vitamin C | 85 mg (94% DV) | 89.2 mg (99% DV) |
| Vitamin E | 0.88 mg (6% DV) | 0.78 mg (5% DV) |
| Vitamin K | 177 mcg (148% DV) | 101.6 mcg (85% DV) |
| Potassium | 389 mg (8% DV) | 316 mg (7% DV) |
What Both Vegetables Do for Disease Prevention
- Both vegetables are rich in glucosinolates, sulfur-containing compounds that convert into active molecules called isothiocyanates.
- These molecules help neutralize carcinogens, reduce inflammation, and protect cells from DNA damage.
- Studies show that higher intake of cruciferous vegetables is linked with lower rates of several cancers (e.g., lung, stomach, colon, and rectal) and may also support heart and metabolic health.
Why Brussels Sprouts May Deserve More Credit
- Research suggests that Brussels sprouts may help protect genetic material (DNA) and enhance enzyme activity that aids in removing toxins from your body.
- In a clinical trial, individuals who consumed 50 grams of cooked Brussels sprouts daily for one week showed 56-67% lower absorption of an administered carcinogen compared to subjects who excluded them, indicating that Brussels sprouts may help slow the absorption of harmful environmental toxins.
- Older research has shown that consuming a higher amount (300 grams/day) of Brussels sprouts can reduce carcinogen-induced DNA damage by as much as 97 percent and lower oxidative stress.
- These effects may stem from compounds that enhance glutathione S-transferases, enzymes that aid your body in removing potential toxins.
Why Broccoli Might Have the Upper Hand
- Broccoli stands out for its high levels of sulforaphane, particularly in young broccoli sprouts.
- Sulforaphane activates the body’s natural defense systems and may help turn on genes that protect against inflammation and cancer.
- Broccoli’s other bioactive compounds include phenols, carotenoids, peptides, and vitamin C, all of which act as antioxidants to protect cells from damage caused by free radicals.
- Broccoli sprouts contain the highest sulforaphane levels—up to 100 times more than mature plants.
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