Brussels Sprouts vs Wakame: 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 4 out of 5 key nutritional categories. It has fewer calories (43 vs 45), more protein (3.4g vs 3.1g), more fiber (2.4g vs 1.3g), less sodium (85mg vs 872mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Brussels Sprouts
43 kcal
More Protein
Brussels Sprouts
3.4g
More Fiber
Brussels Sprouts
2.4g
Less Sugar
Wakame
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Brussels Sprouts | Wakame | Difference |
|---|---|---|---|
| Calories | 43kcal✓ | 45kcal | -2.0kcal |
| Protein | 3.4g✓ | 3.1g | +0.3g |
| Carbohydrates | 9g✓ | 9.4g | -0.4g |
| Fat | 0.3g✓ | 0.6g | -0.3g |
| Fiber | 2.4g✓ | 1.3g | +1.1g |
| Sugar | 2.2g | 0g✓ | +2.2g |
| Sodium | 85mg✓ | 872mg | -787.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Brussels Sprouts
Wakame
Diet Compatibility
Brussels Sprouts
Wakame
When to Choose Brussels Sprouts
- ✓Lower in calories (43 vs 45)
- ✓Higher in protein (3.4g vs 3.1g)
- ✓More fiber (2.4g vs 1.3g)
- ✓Lower in carbs (9g vs 9.4g)
- ✓Lower sodium (85mg vs 872mg)
Common Uses
When to Choose Wakame
- ✓Less sugar (0g vs 2.2g)
Common Uses
Brussels Sprouts vs Wakame: Nutritional Analysis
Wakame is more calorie-dense at 45 calories per 100g compared to 43 for Brussels Sprouts, a difference of 2 calories. On the protein front, Brussels Sprouts delivers more with 3.4g per 100g versus 3.1g, 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 Wakame tell different nutritional stories. Brussels Sprouts provides 9g of carbohydrates, 0.3g of fat, and 2.4g of fiber per 100g, while Wakame contains 9.4g carbs, 0.6g fat, and 1.3g 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 Wakame has 0g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Brussels Sprouts is the lower-calorie choice at 43 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 Wakame?
Wakame has more calories with 45 kcal per 100g, compared to Brussels Sprouts with 43 kcal. That's a difference of 2 calories per 100g serving.
Is Brussels Sprouts healthier than Wakame?
Based on our nutritional analysis, Brussels Sprouts is generally the healthier choice, winning in 4 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 Wakame?
Brussels Sprouts has more protein with 3.4g per 100g, compared to Wakame with 3.1g. Brussels Sprouts provides 0.3g more protein per 100g serving.
Which is better for weight loss, Brussels Sprouts or Wakame?
For weight loss, Brussels Sprouts is the better choice with only 43 calories per 100g compared to 45 calories in Wakame. Brussels Sprouts also offers 2.4g of fiber per 100g, which helps you feel fuller longer.
Does Brussels Sprouts or Wakame have fewer carbs?
Brussels Sprouts has fewer carbs with 9g per 100g, compared to Wakame with 9.4g. If you're following a low-carb diet, Brussels Sprouts is the better option with 0.4g 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.