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
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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.
| 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% |
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.
| 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 | +711.1% |
| Contains more Vitamin EVitamin E | +114.8% |
| Contains more Vitamin KVitamin K | +368.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
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
Saturated Fat:
Sat. Fat
0.062 g
Monounsaturated Fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
153 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 43kcal | 19kcal |
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| Protein | 3.38g | 1.8g |
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| Fats | 0.3g | 0.2g |
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| Vitamin C | 85mg | 30mg |
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| Net carbs | 5.15g | 2.14g |
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| Carbs | 8.95g | 3.74g |
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| Magnesium | 23mg | 81mg |
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| Calcium | 42mg | 51mg |
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| Potassium | 389mg | 379mg |
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| Iron | 1.4mg | 1.8mg |
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| Sugar | 2.2g | 1.1g |
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| Fiber | 3.8g | 1.6g |
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| Copper | 0.07mg | 0.179mg |
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| Zinc | 0.42mg | 0.36mg |
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| Phosphorus | 69mg | 46mg |
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| Sodium | 25mg | 213mg |
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| Vitamin A | 754IU | 6116IU |
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| Vitamin A RAE | 38µg | 306µg |
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| Vitamin E | 0.88mg | 1.89mg |
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| Manganese | 0.337mg | 0.366mg |
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| Selenium | 1.6µg | 0.9µg |
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| Vitamin B1 | 0.139mg | 0.04mg |
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| Vitamin B2 | 0.09mg | 0.09mg | |
| Vitamin B3 | 0.745mg | 0.4mg |
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| Vitamin B5 | 0.309mg | 0.172mg |
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| Vitamin B6 | 0.219mg | 0.099mg |
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| Vitamin K | 177µg | 830µg |
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| Folate | 61µg | 14µg |
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| Choline | 19.1mg | 18mg |
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| Saturated Fat | 0.062g | 0.03g |
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| Monounsaturated Fat | 0.023g | 0.04g |
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| Polyunsaturated fat | 153g | 0.07g |
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| Tryptophan | 0.037mg | 0.017mg |
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| Threonine | 0.12mg | 0.083mg |
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| Isoleucine | 0.132mg | 0.147mg |
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| Leucine | 0.152mg | 0.13mg |
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| Lysine | 0.154mg | 0.099mg |
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| Methionine | 0.032mg | 0.019mg |
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| Phenylalanine | 0.098mg | 0.11mg |
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| Valine | 0.155mg | 0.11mg |
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| Histidine | 0.076mg | 0.036mg |
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| Fructose | 0.93g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
76%
206%
Minerals Daily Need Coverage Score
24%
34%
Comparison summary
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Chard raw is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Brussels sprout contains less Sodium (difference - 188mg)
Which food is richer in vitamins?
Brussels sprout is relatively richer in vitamins
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.