Brussels Sprouts vs Mustard Leaves

Per 100 g, Brussels Sprouts has 44 kcal and 4.3 g protein, while Mustard Leaves has 30 kcal and 3.5 g protein.

Brussels Sprouts

44
kcal per 100 g
4.3 g protein

Mustard Leaves

30
kcal per 100 g
3.5 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Brussels Sprouts Mustard Leaves Difference
Calories Fewer calories for the same weight 44 kcal 30 kcal better 32%
Protein More protein helps with fullness and muscle 4.3 g better 3.5 g 19%
Carbs Lower carbs suits low-carb and diabetic diets 5.1 g 2.4 g better 53%
Fat Lower fat means lower calorie density 0.5 g 0.5 g about the same
Fiber More fibre improves fullness and digestion 4.3 g better 3.9 g 9%
Sugar Less sugar means a gentler blood-sugar response 0.2 g 0 g better 100%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Mustard Leaves

Mustard Leaves is the lighter choice at 30 kcal per 100 g against 44 for Brussels Sprouts — about 32% fewer calories for the same weight on your plate. That does not make Brussels Sprouts a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Brussels Sprouts

Brussels Sprouts is the stronger protein source, with 4.3 g per 100 g against 3.5 g for Mustard Leaves. To match that from Mustard Leaves you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Mustard Leaves is more efficient per calorie (11.7 g of protein per 100 kcal against 9.8 g), so it is the better pick if you are also holding calories down.

Brussels Sprouts vs Mustard Leaves — common questions

Brussels Sprouts has more calories — about 44 kcal per 100 g compared with 30 kcal for Mustard Leaves.

Brussels Sprouts has more protein — 4.3 g per 100 g against 3.5 g for Mustard Leaves.

Mustard Leaves is the lighter choice at 30 kcal per 100 g against 44 for Brussels Sprouts — about 32% fewer calories for the same weight on your plate. That does not make Brussels Sprouts a bad food; it means the portion has to be smaller to fit the same calorie budget.

Brussels Sprouts is the stronger protein source, with 4.3 g per 100 g against 3.5 g for Mustard Leaves. To match that from Mustard Leaves you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Mustard Leaves is more efficient per calorie (11.7 g of protein per 100 kcal against 9.8 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 74 kcal and 7.8 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Mustard Leaves has the edge, mainly on calorie density. Per 100 g, Brussels Sprouts has 44 kcal and 4.3 g protein, while Mustard Leaves has 30 kcal and 3.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Brussels Sprouts nutrition & serving sizes
Full Mustard Leaves nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.