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  6. Brussels sprouts vs. Chard raw

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

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A recap on differences between Brussels sprouts and chard raw

  • Brussels sprouts are higher in vitamin C, folate, vitamin B6, fiber, and vitamin B1, yet chard raw is higher in vitamin K, vitamin A, magnesium, and copper.
  • Chard raw covers your daily vitamin K needs 544% more than Brussels sprouts.
  • Brussels sprouts contain 4 times more folate than chard raw. While Brussels sprouts contain 61µg of folate, chard raw contains only 14µg.
  • The amount of sodium in Brussels sprouts is lower.

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

Infographic

Brussels sprouts 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -88.3%
Contains more SeleniumSelenium +77.8%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +21.4%
Contains more IronIron +28.6%
Contains more CopperCopper +155.7%
~equal in Potassium ~379mg
~equal in Manganese ~0.366mg

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%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin B1Vitamin B1 +247.5%
Contains more Vitamin B3Vitamin B3 +86.3%
Contains more Vitamin B5Vitamin B5 +79.7%
Contains more Vitamin B6Vitamin B6 +121.2%
Contains more FolateFolate +335.7%
Contains more Vitamin AVitamin A +705.3%
Contains more Vitamin EVitamin E +114.8%
Contains more Vitamin KVitamin K +368.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Chard raw DV% diff.
Polyunsaturated fat 153g 0.07g 1020%
Vitamin K 177µg 830µg 544%
Vitamin C 85mg 30mg 61%
Vitamin A 38µg 306µg 30%
Magnesium 23mg 81mg 14%
Folate 61µg 14µg 12%
Copper 0.07mg 0.179mg 12%
Fiber 3.8g 1.6g 9%
Vitamin B6 0.219mg 0.099mg 9%
Vitamin B1 0.139mg 0.04mg 8%
Sodium 25mg 213mg 8%
Vitamin E 0.88mg 1.89mg 7%
Iron 1.4mg 1.8mg 5%
Vitamin B5 0.309mg 0.172mg 3%
Phosphorus 69mg 46mg 3%
Protein 3.38g 1.8g 3%
Vitamin B3 0.745mg 0.4mg 2%
Carbs 8.95g 3.74g 2%
Calories 43kcal 19kcal 1%
Selenium 1.6µg 0.9µg 1%
Calcium 42mg 51mg 1%
Manganese 0.337mg 0.366mg 1%
Fructose 0.93g 1%
Zinc 0.42mg 0.36mg 1%
Fats 0.3g 0.2g 0%
Net carbs 5.15g 2.14g N/A
Potassium 389mg 379mg 0%
Sugar 2.2g 1.1g N/A
Vitamin B2 0.09mg 0.09mg 0%
Saturated fat 0.062g 0.03g 0%
Choline 19.1mg 18mg 0%
Monounsaturated fat 0.023g 0.04g 0%
Tryptophan 0.037mg 0.017mg 0%
Threonine 0.12mg 0.083mg 0%
Isoleucine 0.132mg 0.147mg 0%
Leucine 0.152mg 0.13mg 0%
Lysine 0.154mg 0.099mg 0%
Methionine 0.032mg 0.019mg 0%
Phenylalanine 0.098mg 0.11mg 0%
Valine 0.155mg 0.11mg 0%
Histidine 0.076mg 0.036mg 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
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 ProteinProtein +87.8%
Contains more FatsFats +50%
Contains more CarbsCarbs +139.3%
Contains more OtherOther +16.8%
~equal in Water ~92.66g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Poly. FatPolyunsaturated fat +218471.4%
Contains less Sat. FatSaturated fat -51.6%
Contains more Mono. FatMonounsaturated fat +73.9%

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 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.