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  6. Spinach vs. Brussels sprout

Spinach vs. Brussels sprout — In-Depth Nutrition Comparison

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What are the main differences between Spinach and Brussels sprout?

  • Spinach is richer in Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Copper, Vitamin B2, and Calcium, while Brussels sprout is higher in Vitamin C.
  • Spinach's daily need coverage for Vitamin K is 264% higher.
  • Brussels sprout has 14 times less Vitamin A RAE than Spinach. Spinach has 524µg of Vitamin A RAE, while Brussels sprout has 38µg.

We used Spinach, cooked, boiled, drained, without salt and Brussels sprouts, raw types in this comparison.

Infographic

Spinach vs Brussels sprout 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.
Spinach
Spinach
7
:
3
Brussels sprout
Brussels sprout
Contains more Calcium +223.8%
Contains more Iron +155%
Contains more Magnesium +278.3%
Contains more Potassium +19.8%
Contains more Zinc +81%
Contains more Copper +148.6%
Contains more Manganese +177.4%
Contains more Phosphorus +23.2%
Contains less Sodium -64.3%
Equal in Selenium - 1.6
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains more Calcium +223.8%
Contains more Iron +155%
Contains more Magnesium +278.3%
Contains more Potassium +19.8%
Contains more Zinc +81%
Contains more Copper +148.6%
Contains more Manganese +177.4%
Contains more Phosphorus +23.2%
Contains less Sodium -64.3%
Equal in Selenium - 1.6

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.
Spinach
Spinach
6
:
4
Brussels sprout
Brussels sprout
Contains more Vitamin A +1290.1%
Contains more Vitamin E +136.4%
Contains more Vitamin B2 +162.2%
Contains more Vitamin B6 +10.5%
Contains more Folate +139.3%
Contains more Vitamin K +178.9%
Contains more Vitamin C +767.3%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B3 +52%
Contains more Vitamin B5 +113.1%
Equal in Vitamin B6 - 0.219
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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%
Contains more Vitamin A +1290.1%
Contains more Vitamin E +136.4%
Contains more Vitamin B2 +162.2%
Contains more Vitamin B6 +10.5%
Contains more Folate +139.3%
Contains more Vitamin K +178.9%
Contains more Vitamin C +767.3%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B3 +52%
Contains more Vitamin B5 +113.1%
Equal in Vitamin B6 - 0.219

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Brussels sprout
Brussels sprout
Contains more Other +32.1%
Contains more Protein +13.8%
Contains more Fats +15.4%
Contains more Carbs +138.7%
Equal in Water - 86
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more Other +32.1%
Contains more Protein +13.8%
Contains more Fats +15.4%
Contains more Carbs +138.7%
Equal in Water - 86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Brussels sprout
Brussels sprout
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +283.3%
Contains more Polyunsaturated fat +140267%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +283.3%
Contains more Polyunsaturated fat +140267%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Brussels sprout Opinion
Net carbs 1.35g 5.15g Brussels sprout
Protein 2.97g 3.38g Brussels sprout
Fats 0.26g 0.3g Brussels sprout
Carbs 3.75g 8.95g Brussels sprout
Calories 23kcal 43kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 0.43g 2.2g Spinach
Fiber 2.4g 3.8g Brussels sprout
Calcium 136mg 42mg Spinach
Iron 3.57mg 1.4mg Spinach
Magnesium 87mg 23mg Spinach
Phosphorus 56mg 69mg Brussels sprout
Potassium 466mg 389mg Spinach
Sodium 70mg 25mg Brussels sprout
Zinc 0.76mg 0.42mg Spinach
Copper 0.174mg 0.07mg Spinach
Manganese 0.935mg 0.337mg Spinach
Selenium 1.5µg 1.6µg Brussels sprout
Vitamin A 10481IU 754IU Spinach
Vitamin A RAE 524µg 38µg Spinach
Vitamin E 2.08mg 0.88mg Spinach
Vitamin C 9.8mg 85mg Brussels sprout
Vitamin B1 0.095mg 0.139mg Brussels sprout
Vitamin B2 0.236mg 0.09mg Spinach
Vitamin B3 0.49mg 0.745mg Brussels sprout
Vitamin B5 0.145mg 0.309mg Brussels sprout
Vitamin B6 0.242mg 0.219mg Spinach
Folate 146µg 61µg Spinach
Vitamin K 493.6µg 177µg Spinach
Tryptophan 0.04mg 0.037mg Spinach
Threonine 0.127mg 0.12mg Spinach
Isoleucine 0.152mg 0.132mg Spinach
Leucine 0.231mg 0.152mg Spinach
Lysine 0.182mg 0.154mg Spinach
Methionine 0.055mg 0.032mg Spinach
Phenylalanine 0.134mg 0.098mg Spinach
Valine 0.168mg 0.155mg Spinach
Histidine 0.066mg 0.076mg Brussels sprout
Saturated Fat 0.043g 0.062g Spinach
Monounsaturated Fat 0.006g 0.023g Brussels sprout
Polyunsaturated fat 0.109g 153g Brussels sprout

Which food is preferable for your diet?

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

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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
183%
Spinach
81%
Brussels sprout
Minerals Daily Need Coverage Score
52%
Spinach
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.77g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 45mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.