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
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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 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.
| 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 | +1134.2% |
| Contains more Vitamin EVitamin E | +130.7% |
| Contains more Vitamin B2Vitamin B2 | +110% |
| Contains more Vitamin KVitamin K | +172.8% |
| Contains more FolateFolate | +218% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 153g | 0.165g | 1019% |
| Vitamin K | 177µg | 482.9µg | 255% |
| Vitamin C | 85mg | 28.1mg | 63% |
| Vitamin A | 38µg | 469µg | 48% |
| Folate | 61µg | 194µg | 33% |
| Manganese | 0.337mg | 0.897mg | 24% |
| Iron | 1.4mg | 2.71mg | 16% |
| Magnesium | 23mg | 79mg | 13% |
| Vitamin E | 0.88mg | 2.03mg | 8% |
| Vitamin B2 | 0.09mg | 0.189mg | 8% |
| Copper | 0.07mg | 0.13mg | 7% |
| Calcium | 42mg | 99mg | 6% |
| Fiber | 3.8g | 2.2g | 6% |
| Vitamin B1 | 0.139mg | 0.078mg | 5% |
| Potassium | 389mg | 558mg | 5% |
| Vitamin B5 | 0.309mg | 0.065mg | 5% |
| Phosphorus | 69mg | 49mg | 3% |
| Sodium | 25mg | 79mg | 2% |
| Vitamin B6 | 0.219mg | 0.195mg | 2% |
| Carbs | 8.95g | 3.63g | 2% |
| Calories | 43kcal | 23kcal | 1% |
| Protein | 3.38g | 2.86g | 1% |
| Zinc | 0.42mg | 0.53mg | 1% |
| Fructose | 0.93g | 0.15g | 1% |
| Selenium | 1.6µg | 1µg | 1% |
| Fats | 0.3g | 0.39g | 0% |
| Net carbs | 5.15g | 1.43g | N/A |
| Sugar | 2.2g | 0.42g | N/A |
| Vitamin B3 | 0.745mg | 0.724mg | 0% |
| Choline | 19.1mg | 19.3mg | 0% |
| Saturated fat | 0.062g | 0.063g | 0% |
| Monounsaturated fat | 0.023g | 0.01g | 0% |
| Tryptophan | 0.037mg | 0.039mg | 0% |
| Threonine | 0.12mg | 0.122mg | 0% |
| Isoleucine | 0.132mg | 0.147mg | 0% |
| Leucine | 0.152mg | 0.223mg | 0% |
| Lysine | 0.154mg | 0.174mg | 0% |
| Methionine | 0.032mg | 0.053mg | 0% |
| Phenylalanine | 0.098mg | 0.129mg | 0% |
| Valine | 0.155mg | 0.161mg | 0% |
| Histidine | 0.076mg | 0.064mg | 0% |
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:
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
Saturated fat:
Sat. Fat
0.062 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
153 g
Saturated fat:
Sat. Fat
0.063 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
Starch:
0 g
Sucrose:
0.46 g
Glucose:
0.81 g
Fructose:
0.93 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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