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  6. Brussels sprout vs. Chard raw

Brussels sprout vs. Chard raw — In-Depth Nutrition Comparison

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A recap on differences between Brussels sprout and Chard raw

  • Brussels sprout is higher in Vitamin C, Folate, Vitamin B6, Fiber, and Vitamin B1, yet Chard raw is higher in Vitamin K, Vitamin A RAE, Magnesium, and Copper.
  • Chard raw covers your daily Vitamin K needs 544% more than Brussels sprout.
  • Brussels sprout contains 4 times more Folate than Chard raw. While Brussels sprout contains 61µg of Folate, Chard raw contains only 14µg.
  • The amount of Sodium in Brussels sprout is lower.

Food varieties used in this article are Brussels sprouts, raw and Chard, swiss, raw.

Infographic

Brussels sprout vs Chard raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brussels sprout
Brussels sprout
5
:
5
Chard raw
Chard raw
Contains more Phosphorus +50%
Contains less Sodium -88.3%
Contains more Zinc +16.7%
Contains more Selenium +77.8%
Contains more Calcium +21.4%
Contains more Iron +28.6%
Contains more Magnesium +252.2%
Contains more Copper +155.7%
Equal in Potassium - 379
Equal in Manganese - 0.366
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Phosphorus +50%
Contains less Sodium -88.3%
Contains more Zinc +16.7%
Contains more Selenium +77.8%
Contains more Calcium +21.4%
Contains more Iron +28.6%
Contains more Magnesium +252.2%
Contains more Copper +155.7%
Equal in Potassium - 379
Equal in Manganese - 0.366

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brussels sprout
Brussels sprout
6
:
3
Chard raw
Chard raw
Contains more Vitamin C +183.3%
Contains more Vitamin B1 +247.5%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B5 +79.7%
Contains more Vitamin B6 +121.2%
Contains more Folate +335.7%
Contains more Vitamin A +711.1%
Contains more Vitamin E +114.8%
Contains more Vitamin K +368.9%
Equal in Vitamin B2 - 0.09
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin C +183.3%
Contains more Vitamin B1 +247.5%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B5 +79.7%
Contains more Vitamin B6 +121.2%
Contains more Folate +335.7%
Contains more Vitamin A +711.1%
Contains more Vitamin E +114.8%
Contains more Vitamin K +368.9%
Equal in Vitamin B2 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
3
:
2
Chard raw
Chard raw
Contains more Protein +87.8%
Contains more Fats +50%
Contains more Carbs +139.3%
Contains more Other +16.8%
Equal in Water - 92.66
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +87.8%
Contains more Fats +50%
Contains more Carbs +139.3%
Contains more Other +16.8%
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
1
:
2
Chard raw
Chard raw
Contains more Polyunsaturated fat +218471.4%
Contains less Saturated Fat -51.6%
Contains more Monounsaturated Fat +73.9%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Polyunsaturated fat +218471.4%
Contains less Saturated Fat -51.6%
Contains more Monounsaturated Fat +73.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprout Chard raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Chard raw Opinion
Net carbs 5.15g 2.14g Brussels sprout
Protein 3.38g 1.8g Brussels sprout
Fats 0.3g 0.2g Brussels sprout
Carbs 8.95g 3.74g Brussels sprout
Calories 43kcal 19kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 1.1g Chard raw
Fiber 3.8g 1.6g Brussels sprout
Calcium 42mg 51mg Chard raw
Iron 1.4mg 1.8mg Chard raw
Magnesium 23mg 81mg Chard raw
Phosphorus 69mg 46mg Brussels sprout
Potassium 389mg 379mg Brussels sprout
Sodium 25mg 213mg Brussels sprout
Zinc 0.42mg 0.36mg Brussels sprout
Copper 0.07mg 0.179mg Chard raw
Manganese 0.337mg 0.366mg Chard raw
Selenium 1.6µg 0.9µg Brussels sprout
Vitamin A 754IU 6116IU Chard raw
Vitamin A RAE 38µg 306µg Chard raw
Vitamin E 0.88mg 1.89mg Chard raw
Vitamin C 85mg 30mg Brussels sprout
Vitamin B1 0.139mg 0.04mg Brussels sprout
Vitamin B2 0.09mg 0.09mg
Vitamin B3 0.745mg 0.4mg Brussels sprout
Vitamin B5 0.309mg 0.172mg Brussels sprout
Vitamin B6 0.219mg 0.099mg Brussels sprout
Folate 61µg 14µg Brussels sprout
Vitamin K 177µg 830µg Chard raw
Tryptophan 0.037mg 0.017mg Brussels sprout
Threonine 0.12mg 0.083mg Brussels sprout
Isoleucine 0.132mg 0.147mg Chard raw
Leucine 0.152mg 0.13mg Brussels sprout
Lysine 0.154mg 0.099mg Brussels sprout
Methionine 0.032mg 0.019mg Brussels sprout
Phenylalanine 0.098mg 0.11mg Chard raw
Valine 0.155mg 0.11mg Brussels sprout
Histidine 0.076mg 0.036mg Brussels sprout
Saturated Fat 0.062g 0.03g Chard raw
Monounsaturated Fat 0.023g 0.04g Chard raw
Polyunsaturated fat 153g 0.07g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
81%
Brussels sprout
222%
Chard raw
Minerals Daily Need Coverage Score
24%
Brussels sprout
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 188mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.