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  6. Brussels sprout vs. Spinach raw

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

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A recap on differences between Brussels sprout and Spinach raw

  • Brussels sprout is higher in Vitamin C, yet Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Vitamin E , Vitamin B2, and Copper.
  • Spinach raw covers your daily Vitamin K needs 255% more than Brussels sprout.
  • Brussels sprout contains 3 times more Vitamin C than Spinach raw. While Brussels sprout contains 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 sprout 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.
Brussels sprout
Brussels sprout
3
:
7
Spinach raw
Spinach raw
Contains more Phosphorus +40.8%
Contains less Sodium -68.4%
Contains more Selenium +60%
Contains more Calcium +135.7%
Contains more Iron +93.6%
Contains more Magnesium +243.5%
Contains more Potassium +43.4%
Contains more Zinc +26.2%
Contains more Copper +85.7%
Contains more Manganese +166.2%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +40.8%
Contains less Sodium -68.4%
Contains more Selenium +60%
Contains more Calcium +135.7%
Contains more Iron +93.6%
Contains more Magnesium +243.5%
Contains more Potassium +43.4%
Contains more Zinc +26.2%
Contains more Copper +85.7%
Contains more Manganese +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.
Brussels sprout
Brussels sprout
5
:
5
Spinach raw
Spinach raw
Contains more Vitamin C +202.5%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B5 +375.4%
Contains more Vitamin B6 +12.3%
Contains more Vitamin A +1143.6%
Contains more Vitamin E +130.7%
Contains more Vitamin B2 +110%
Contains more Folate +218%
Contains more Vitamin K +172.8%
Equal in Vitamin B3 - 0.724
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin C +202.5%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B5 +375.4%
Contains more Vitamin B6 +12.3%
Contains more Vitamin A +1143.6%
Contains more Vitamin E +130.7%
Contains more Vitamin B2 +110%
Contains more Folate +218%
Contains more Vitamin K +172.8%
Equal in Vitamin B3 - 0.724

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
3
Spinach raw
Spinach raw
Contains more Protein +18.2%
Contains more Carbs +146.6%
Contains more Fats +30%
Contains more Other +25.5%
Equal in Water - 91.4
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Spinach raw
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 Protein +18.2%
Contains more Carbs +146.6%
Contains more Fats +30%
Contains more Other +25.5%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
3
:
0
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +130%
Contains more Polyunsaturated fat +92627.3%
Equal in Saturated Fat - 0.063
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +130%
Contains more Polyunsaturated fat +92627.3%
Equal in Saturated Fat - 0.063

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
3
:
1
Spinach raw
Spinach raw
Contains more Sucrose +557.1%
Contains more Glucose +636.4%
Contains more Fructose +520%
Contains more Galactose +∞%
Brussels sprout
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
Spinach raw
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 Sucrose +557.1%
Contains more Glucose +636.4%
Contains more Fructose +520%
Contains more Galactose +∞%

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 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 sprout Spinach raw Opinion
Net carbs 5.15g 1.43g Brussels sprout
Protein 3.38g 2.86g Brussels sprout
Fats 0.3g 0.39g Spinach raw
Carbs 8.95g 3.63g Brussels sprout
Calories 43kcal 23kcal Brussels sprout
Fructose 0.93g 0.15g Brussels sprout
Sugar 2.2g 0.42g Spinach raw
Fiber 3.8g 2.2g Brussels sprout
Calcium 42mg 99mg Spinach raw
Iron 1.4mg 2.71mg Spinach raw
Magnesium 23mg 79mg Spinach raw
Phosphorus 69mg 49mg Brussels sprout
Potassium 389mg 558mg Spinach raw
Sodium 25mg 79mg Brussels sprout
Zinc 0.42mg 0.53mg Spinach raw
Copper 0.07mg 0.13mg Spinach raw
Manganese 0.337mg 0.897mg Spinach raw
Selenium 1.6µg 1µg Brussels sprout
Vitamin A 754IU 9377IU Spinach raw
Vitamin A RAE 38µg 469µg Spinach raw
Vitamin E 0.88mg 2.03mg Spinach raw
Vitamin C 85mg 28.1mg Brussels sprout
Vitamin B1 0.139mg 0.078mg Brussels sprout
Vitamin B2 0.09mg 0.189mg Spinach raw
Vitamin B3 0.745mg 0.724mg Brussels sprout
Vitamin B5 0.309mg 0.065mg Brussels sprout
Vitamin B6 0.219mg 0.195mg Brussels sprout
Folate 61µg 194µg Spinach raw
Vitamin K 177µg 482.9µg Spinach raw
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 sprout
Saturated Fat 0.062g 0.063g Brussels sprout
Monounsaturated Fat 0.023g 0.01g Brussels sprout
Polyunsaturated fat 153g 0.165g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
81%
Brussels sprout
181%
Spinach raw
Minerals Daily Need Coverage Score
24%
Brussels sprout
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 sprout
Brussels sprout contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout 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 sprout - 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.