Brussels Sprouts vs Oyster Mushroom: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Brussels Sprouts is generally healthier
Brussels Sprouts comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (3.4g vs 3.3g), more fiber (2.4g vs 1.1g), less sodium (85mg vs 108mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Oyster Mushroom
33 kcal
More Protein
Brussels Sprouts
3.4g
More Fiber
Brussels Sprouts
2.4g
Less Sugar
Oyster Mushroom
0.4g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Brussels Sprouts | Oyster Mushroom | Difference |
|---|---|---|---|
| Calories | 43kcal | 33kcal✓ | +10.0kcal |
| Protein | 3.4g✓ | 3.3g | +0.1g |
| Carbohydrates | 9g | 6g✓ | +3.0g |
| Fat | 0.3g✓ | 0.4g | -0.1g |
| Fiber | 2.4g✓ | 1.1g | +1.3g |
| Sugar | 2.2g | 0.4g✓ | +1.8g |
| Sodium | 85mg✓ | 108mg | -23.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Brussels Sprouts
Oyster Mushroom
Diet Compatibility
Brussels Sprouts
Oyster Mushroom
When to Choose Brussels Sprouts
- ✓Higher in protein (3.4g vs 3.3g)
- ✓More fiber (2.4g vs 1.1g)
- ✓Lower sodium (85mg vs 108mg)
Common Uses
When to Choose Oyster Mushroom
- ✓Lower in calories (33 vs 43)
- ✓Lower in carbs (6g vs 9g)
- ✓Less sugar (0.4g vs 2.2g)
Common Uses
Brussels Sprouts vs Oyster Mushroom: Nutritional Analysis
Brussels Sprouts is more calorie-dense at 43 calories per 100g compared to 33 for Oyster Mushroom, a difference of 10 calories. On the protein front, Brussels Sprouts delivers more with 3.4g per 100g versus 3.3g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Brussels Sprouts and Oyster Mushroom tell different nutritional stories. Brussels Sprouts provides 9g of carbohydrates, 0.3g of fat, and 2.4g of fiber per 100g, while Oyster Mushroom contains 6g carbs, 0.4g fat, and 1.1g fiber. The higher fiber content in Brussels Sprouts supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Brussels Sprouts contains 2.2g while Oyster Mushroom has 0.4g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Oyster Mushroom is the lower-calorie choice at 33 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Brussels Sprouts provides more protein (3.4g/100g), supporting muscle repair and growth.
- For sustained energy: Brussels Sprouts offers more fiber (2.4g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Brussels Sprouts or Oyster Mushroom?
Brussels Sprouts has more calories with 43 kcal per 100g, compared to Oyster Mushroom with 33 kcal. That's a difference of 10 calories per 100g serving.
Is Brussels Sprouts healthier than Oyster Mushroom?
Based on our nutritional analysis, Brussels Sprouts is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Brussels Sprouts has 43 calories, 3.4g protein, and 2.4g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Brussels Sprouts and Oyster Mushroom?
Brussels Sprouts has more protein with 3.4g per 100g, compared to Oyster Mushroom with 3.3g. Brussels Sprouts provides 0.1g more protein per 100g serving.
Which is better for weight loss, Brussels Sprouts or Oyster Mushroom?
For weight loss, Oyster Mushroom is the better choice with only 33 calories per 100g compared to 43 calories in Brussels Sprouts. Brussels Sprouts also offers 2.4g of fiber per 100g, which helps you feel fuller longer.
Does Brussels Sprouts or Oyster Mushroom have fewer carbs?
Oyster Mushroom has fewer carbs with 6g per 100g, compared to Brussels Sprouts with 9g. If you're following a low-carb diet, Oyster Mushroom is the better option with 3.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.