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  6. Brussels sprouts vs. Chard

Brussels sprouts vs. Chard — In-Depth Nutrition Comparison

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What are the main differences between Brussels sprouts and chard?

  • Brussels sprouts are richer in vitamin C, folate, vitamin B6, vitamin B1, and fiber, while chard is higher in vitamin K, vitamin A, magnesium, iron, and copper.
  • Chard's daily need coverage for vitamin K is 125% higher.
  • Chard has 7 times less folate than Brussels sprouts. Brussels sprouts have 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 sprouts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Chard
Chard
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more ZincZinc +27.3%
Contains more PhosphorusPhosphorus +109.1%
Contains less SodiumSodium -86%
Contains more SeleniumSelenium +77.8%
Contains more MagnesiumMagnesium +273.9%
Contains more CalciumCalcium +38.1%
Contains more PotassiumPotassium +41.1%
Contains more IronIron +61.4%
Contains more CopperCopper +132.9%
~equal in Manganese ~0.334mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Chard
Chard
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin CVitamin C +372.2%
Contains more Vitamin B1Vitamin B1 +308.8%
Contains more Vitamin B3Vitamin B3 +106.9%
Contains more Vitamin B5Vitamin B5 +89.6%
Contains more Vitamin B6Vitamin B6 +157.6%
Contains more FolateFolate +577.8%
Contains more Vitamin AVitamin A +705.3%
Contains more Vitamin EVitamin E +114.8%
Contains more Vitamin KVitamin K +84.9%
Contains more CholineCholine +50.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.086mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Chard DV% diff.
Polyunsaturated fat 153g 0.028g 1020%
Vitamin K 177µg 327.3µg 125%
Vitamin C 85mg 18mg 74%
Vitamin A 38µg 306µg 30%
Magnesium 23mg 86mg 15%
Folate 61µg 9µg 13%
Iron 1.4mg 2.26mg 11%
Vitamin B6 0.219mg 0.085mg 10%
Copper 0.07mg 0.163mg 10%
Vitamin B1 0.139mg 0.034mg 9%
Fiber 3.8g 2.1g 7%
Sodium 25mg 179mg 7%
Vitamin E 0.88mg 1.89mg 7%
Potassium 389mg 549mg 5%
Phosphorus 69mg 33mg 5%
Vitamin B5 0.309mg 0.163mg 3%
Protein 3.38g 1.88g 3%
Vitamin B3 0.745mg 0.36mg 2%
Calcium 42mg 58mg 2%
Carbs 8.95g 4.13g 2%
Choline 19.1mg 28.7mg 2%
Calories 43kcal 20kcal 1%
Fructose 0.93g 1%
Zinc 0.42mg 0.33mg 1%
Selenium 1.6µg 0.9µg 1%
Fats 0.3g 0.08g 0%
Net carbs 5.15g 2.03g N/A
Sugar 2.2g 1.1g N/A
Manganese 0.337mg 0.334mg 0%
Vitamin B2 0.09mg 0.086mg 0%
Saturated fat 0.062g 0.012g 0%
Monounsaturated fat 0.023g 0.016g 0%
Tryptophan 0.037mg 0.018mg 0%
Threonine 0.12mg 0.086mg 0%
Isoleucine 0.132mg 0.154mg 0%
Leucine 0.152mg 0.135mg 0%
Lysine 0.154mg 0.103mg 0%
Methionine 0.032mg 0.02mg 0%
Phenylalanine 0.098mg 0.114mg 0%
Valine 0.155mg 0.114mg 0%
Histidine 0.076mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Chard
Chard
1
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 ProteinProtein +79.8%
Contains more FatsFats +275%
Contains more CarbsCarbs +116.7%
~equal in Water ~92.65g
~equal in Other ~1.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +43.8%
Contains more Poly. FatPolyunsaturated fat +546328.6%
Contains less Sat. FatSaturated fat -80.6%

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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 sprouts - 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.