Rice VS Brussels Sprouts
A detailed nutritional comparison
Rice
Brussels Sprouts
🎯 Quick Verdict
Rice is more calorie-dense and primarily provides carbohydrates, making it a good energy source. Brussels sprouts are lower in calories, higher in fiber, and packed with vitamins and antioxidants. For nutrient density and digestive health, brussels sprouts come out ahead, while rice is better suited for quick energy needs.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 206 (1 cup cooked) | 38 (1 cup cooked) | ✓ |
| Protein | 4.3g | 3g | − |
| Carbs | 45g | 8g | ✓ |
| Fat | 0.4g | 0.3g | ✓ |
| Fiber | 0.6g | 3.3g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 1mg | 75mg | ✓ |
| Vitamin K | 0.2mcg | 156mcg | ✓ |
| Folate | 9mcg | 94mcg | ✓ |
| Potassium | 55mg | 342mg | ✓ |
🏆 Category Winners
Protein
Both foods contain similar amounts of protein: rice has 4.3g and brussels sprouts have 3g per serving.
Fiber
Brussels sprouts contain over 5x the fiber of rice (3.3g vs 0.6g per serving).
Calories
Brussels sprouts have significantly fewer calories (38 vs 206 per serving).
Vitamins
Brussels sprouts are vastly richer in vitamins, including Vitamin C, K, and folate.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Rice is high-carb, brussels sprouts are low-carb.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Both rice and brussels sprouts are naturally gluten-free.
Paleo
Food 1: Compatible
Food 2: Compatible
Both are whole foods and paleo-friendly.
Low Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is too high in carbs, while brussels sprouts meet low-carb criteria.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy due to high carbohydrate content
- Filling and versatile as a side or main dish
- Low in fat and easy to digest
Food 2 Benefits
- High fiber content supports digestive health
- Rich in Vitamin C and antioxidants for immune health
- Excellent source of Vitamin K for bone and blood health
- Low-carb and nutrient-dense for weight management
✅ The Bottom Line
Rice is a great choice for energy-demanding activities or calorie-dense meals, while brussels sprouts offer superior overall nutrition, making them ideal for weight management and nutrient-rich diets. Choose rice for fueling workouts or as a versatile carbohydrate base, and opt for brussels sprouts to increase fiber, vitamins, and antioxidants.
Choose Food 1 for: Quick energy, post-workout carbs, calorie-dense meals
Choose Food 2 for: Weight management, nutrient density, digestive health
