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  6. Brussels sprout vs. Chard

Brussels sprout vs. Chard — In-Depth Nutrition Comparison

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What are the main differences between Brussels sprout and Chard?

  • Brussels sprout is richer in Vitamin C, Folate, Vitamin B6, Vitamin B1, and Fiber, while Chard is higher in Vitamin K, Vitamin A RAE, Magnesium, Iron, and Copper.
  • Chard's daily need coverage for Vitamin K is 125% higher.
  • Chard has 7 times less Folate than Brussels sprout. Brussels sprout has 61µg of Folate, while Chard has 9µg.

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

Infographic

Brussels sprout vs Chard 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
Chard
Contains more Phosphorus +109.1%
Contains less Sodium -86%
Contains more Zinc +27.3%
Contains more Selenium +77.8%
Contains more Calcium +38.1%
Contains more Iron +61.4%
Contains more Magnesium +273.9%
Contains more Potassium +41.1%
Contains more Copper +132.9%
Equal in Manganese - 0.334
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +109.1%
Contains less Sodium -86%
Contains more Zinc +27.3%
Contains more Selenium +77.8%
Contains more Calcium +38.1%
Contains more Iron +61.4%
Contains more Magnesium +273.9%
Contains more Potassium +41.1%
Contains more Copper +132.9%
Equal in Manganese - 0.334

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
7
:
3
Chard
Chard
Contains more Vitamin C +372.2%
Contains more Vitamin B1 +308.8%
Contains more Vitamin B3 +106.9%
Contains more Vitamin B5 +89.6%
Contains more Vitamin B6 +157.6%
Contains more Folate +577.8%
Contains more Vitamin A +712.2%
Contains more Vitamin E +114.8%
Contains more Vitamin K +84.9%
Equal in Vitamin B2 - 0.086
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin C +372.2%
Contains more Vitamin B1 +308.8%
Contains more Vitamin B3 +106.9%
Contains more Vitamin B5 +89.6%
Contains more Vitamin B6 +157.6%
Contains more Folate +577.8%
Contains more Vitamin A +712.2%
Contains more Vitamin E +114.8%
Contains more Vitamin K +84.9%
Equal in Vitamin B2 - 0.086

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Chard
Chard
Contains more Protein +79.8%
Contains more Fats +275%
Contains more Carbs +116.7%
Equal in Water - 92.65
Equal in Other - 1.26
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
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +79.8%
Contains more Fats +275%
Contains more Carbs +116.7%
Equal in Water - 92.65
Equal in Other - 1.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +43.8%
Contains more Polyunsaturated fat +546328.6%
Contains less Saturated Fat -80.6%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +43.8%
Contains more Polyunsaturated fat +546328.6%
Contains less Saturated Fat -80.6%

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
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Chard Opinion
Net carbs 5.15g 2.03g Brussels sprout
Protein 3.38g 1.88g Brussels sprout
Fats 0.3g 0.08g Brussels sprout
Carbs 8.95g 4.13g Brussels sprout
Calories 43kcal 20kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 1.1g Chard
Fiber 3.8g 2.1g Brussels sprout
Calcium 42mg 58mg Chard
Iron 1.4mg 2.26mg Chard
Magnesium 23mg 86mg Chard
Phosphorus 69mg 33mg Brussels sprout
Potassium 389mg 549mg Chard
Sodium 25mg 179mg Brussels sprout
Zinc 0.42mg 0.33mg Brussels sprout
Copper 0.07mg 0.163mg Chard
Manganese 0.337mg 0.334mg Brussels sprout
Selenium 1.6µg 0.9µg Brussels sprout
Vitamin A 754IU 6124IU Chard
Vitamin A RAE 38µg 306µg Chard
Vitamin E 0.88mg 1.89mg Chard
Vitamin C 85mg 18mg Brussels sprout
Vitamin B1 0.139mg 0.034mg Brussels sprout
Vitamin B2 0.09mg 0.086mg Brussels sprout
Vitamin B3 0.745mg 0.36mg Brussels sprout
Vitamin B5 0.309mg 0.163mg Brussels sprout
Vitamin B6 0.219mg 0.085mg Brussels sprout
Folate 61µg 9µg Brussels sprout
Vitamin K 177µg 327.3µg Chard
Tryptophan 0.037mg 0.018mg Brussels sprout
Threonine 0.12mg 0.086mg Brussels sprout
Isoleucine 0.132mg 0.154mg Chard
Leucine 0.152mg 0.135mg Brussels sprout
Lysine 0.154mg 0.103mg Brussels sprout
Methionine 0.032mg 0.02mg Brussels sprout
Phenylalanine 0.098mg 0.114mg Chard
Valine 0.155mg 0.114mg Brussels sprout
Histidine 0.076mg 0.038mg Brussels sprout
Saturated Fat 0.062g 0.012g Chard
Monounsaturated Fat 0.023g 0.016g Brussels sprout
Polyunsaturated fat 153g 0.028g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Chard
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
81%
Brussels sprout
113%
Chard
Minerals Daily Need Coverage Score
24%
Brussels sprout
36%
Chard

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 154mg)
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.