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

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A recap on differences between Brussels sprouts and Spinach raw

  • Brussels sprouts are higher in Vitamin C, yet Spinach raw is higher in Vitamin K, Vitamin A, Folate, Manganese, Iron, Magnesium, Vitamin E, Vitamin B2, and Copper.
  • Spinach raw covers your daily Vitamin K needs 255% more than Brussels sprouts.
  • Brussels sprouts contain 3 times more Vitamin C than Spinach raw. While Brussels sprouts contain 85mg of Vitamin C, Spinach raw contains only 28.1mg.

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

Infographic

Brussels sprouts vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PhosphorusPhosphorus +40.8%
Contains less SodiumSodium -68.4%
Contains more SeleniumSelenium +60%
Contains more MagnesiumMagnesium +243.5%
Contains more CalciumCalcium +135.7%
Contains more PotassiumPotassium +43.4%
Contains more IronIron +93.6%
Contains more CopperCopper +85.7%
Contains more ZincZinc +26.2%
Contains more ManganeseManganese +166.2%

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% 45% 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 94% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +202.5%
Contains more Vitamin B1Vitamin B1 +78.2%
Contains more Vitamin B5Vitamin B5 +375.4%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more Vitamin AVitamin A +1143.6%
Contains more Vitamin EVitamin E +130.7%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin KVitamin K +172.8%
Contains more FolateFolate +218%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~19.3mg

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +18.2%
Contains more CarbsCarbs +146.6%
Contains more FatsFats +30%
Contains more OtherOther +25.5%
~equal in Water ~91.4g

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
26% 4% 69%
Saturated Fat: Sat. Fat 0.063 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated Fat +130%
Contains more Poly. FatPolyunsaturated fat +92627.3%
~equal in Saturated Fat ~0.063g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +557.1%
Contains more GlucoseGlucose +636.4%
Contains more FructoseFructose +520%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brussels sprouts Spinach raw Opinion
Calories 43kcal 23kcal Brussels sprouts
Protein 3.38g 2.86g Brussels sprouts
Fats 0.3g 0.39g Spinach raw
Vitamin C 85mg 28.1mg Brussels sprouts
Net carbs 5.15g 1.43g Brussels sprouts
Carbs 8.95g 3.63g Brussels sprouts
Magnesium 23mg 79mg Spinach raw
Calcium 42mg 99mg Spinach raw
Potassium 389mg 558mg Spinach raw
Iron 1.4mg 2.71mg Spinach raw
Sugar 2.2g 0.42g Spinach raw
Fiber 3.8g 2.2g Brussels sprouts
Copper 0.07mg 0.13mg Spinach raw
Zinc 0.42mg 0.53mg Spinach raw
Phosphorus 69mg 49mg Brussels sprouts
Sodium 25mg 79mg Brussels sprouts
Vitamin A 754IU 9377IU Spinach raw
Vitamin A 38µg 469µg Spinach raw
Vitamin E 0.88mg 2.03mg Spinach raw
Manganese 0.337mg 0.897mg Spinach raw
Selenium 1.6µg 1µg Brussels sprouts
Vitamin B1 0.139mg 0.078mg Brussels sprouts
Vitamin B2 0.09mg 0.189mg Spinach raw
Vitamin B3 0.745mg 0.724mg Brussels sprouts
Vitamin B5 0.309mg 0.065mg Brussels sprouts
Vitamin B6 0.219mg 0.195mg Brussels sprouts
Vitamin K 177µg 482.9µg Spinach raw
Folate 61µg 194µg Spinach raw
Choline 19.1mg 19.3mg Spinach raw
Saturated Fat 0.062g 0.063g Brussels sprouts
Monounsaturated Fat 0.023g 0.01g Brussels sprouts
Polyunsaturated fat 153g 0.165g Brussels sprouts
Tryptophan 0.037mg 0.039mg Spinach raw
Threonine 0.12mg 0.122mg Spinach raw
Isoleucine 0.132mg 0.147mg Spinach raw
Leucine 0.152mg 0.223mg Spinach raw
Lysine 0.154mg 0.174mg Spinach raw
Methionine 0.032mg 0.053mg Spinach raw
Phenylalanine 0.098mg 0.129mg Spinach raw
Valine 0.155mg 0.161mg Spinach raw
Histidine 0.076mg 0.064mg Brussels sprouts
Fructose 0.93g 0.15g Brussels sprouts

Which food is preferable for your diet?

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

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%
Brussels sprouts
168%
Spinach raw
Minerals Daily Need Coverage Score
24%
Brussels sprouts
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.78g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Brussels sprouts
Brussels sprouts is lower in Saturated Fat (difference - 0.001g)
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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.