Chard raw vs. Brussels sprouts — In-Depth Nutrition Comparison
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A recap on differences between Chard raw and Brussels sprouts
- Chard raw is higher in Vitamin K, Vitamin A, Magnesium, and Copper, yet Brussels sprouts are higher in Vitamin C, Folate, Vitamin B6, Fiber, and Vitamin B1.
- Chard raw covers your daily Vitamin K needs 544% more than Brussels sprouts.
- Chard raw contains 9 times more Sodium than Brussels sprouts. While Chard raw contains 213mg of Sodium, Brussels sprouts contain only 25mg.
Food varieties used in this article are Chard, swiss, raw and Brussels sprouts, 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.
| Contains more MagnesiumMagnesium | +252.2% |
| Contains more CalciumCalcium | +21.4% |
| Contains more IronIron | +28.6% |
| Contains more CopperCopper | +155.7% |
| Contains more ZincZinc | +16.7% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -88.3% |
| Contains more SeleniumSelenium | +77.8% |
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 AVitamin A | +711.1% |
| Contains more Vitamin EVitamin E | +114.8% |
| Contains more Vitamin KVitamin K | +368.9% |
| 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% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
| Contains more OtherOther | +16.8% |
| Contains more ProteinProtein | +87.8% |
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +139.3% |
~equal in
Water
~86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.03 g
Monounsaturated Fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
Saturated Fat:
Sat. Fat
0.062 g
Monounsaturated Fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
153 g
| Contains less Sat. FatSaturated Fat | -51.6% |
| Contains more Mono. FatMonounsaturated Fat | +73.9% |
| Contains more Poly. FatPolyunsaturated fat | +218471.4% |
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 | 19kcal | 43kcal |
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| Protein | 1.8g | 3.38g |
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| Fats | 0.2g | 0.3g |
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| Vitamin C | 30mg | 85mg |
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| Net carbs | 2.14g | 5.15g |
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| Carbs | 3.74g | 8.95g |
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| Magnesium | 81mg | 23mg |
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| Calcium | 51mg | 42mg |
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| Potassium | 379mg | 389mg |
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| Iron | 1.8mg | 1.4mg |
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| Sugar | 1.1g | 2.2g |
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| Fiber | 1.6g | 3.8g |
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| Copper | 0.179mg | 0.07mg |
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| Zinc | 0.36mg | 0.42mg |
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| Phosphorus | 46mg | 69mg |
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| Sodium | 213mg | 25mg |
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| Vitamin A | 6116IU | 754IU |
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| Vitamin A | 306µg | 38µg |
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| Vitamin E | 1.89mg | 0.88mg |
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| Manganese | 0.366mg | 0.337mg |
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| Selenium | 0.9µg | 1.6µg |
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| Vitamin B1 | 0.04mg | 0.139mg |
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| Vitamin B2 | 0.09mg | 0.09mg | |
| Vitamin B3 | 0.4mg | 0.745mg |
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| Vitamin B5 | 0.172mg | 0.309mg |
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| Vitamin B6 | 0.099mg | 0.219mg |
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| Vitamin K | 830µg | 177µg |
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| Folate | 14µg | 61µg |
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| Choline | 18mg | 19.1mg |
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| Saturated Fat | 0.03g | 0.062g |
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| Monounsaturated Fat | 0.04g | 0.023g |
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| Polyunsaturated fat | 0.07g | 153g |
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| Tryptophan | 0.017mg | 0.037mg |
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| Threonine | 0.083mg | 0.12mg |
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| Isoleucine | 0.147mg | 0.132mg |
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| Leucine | 0.13mg | 0.152mg |
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| Lysine | 0.099mg | 0.154mg |
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| Methionine | 0.019mg | 0.032mg |
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| Phenylalanine | 0.11mg | 0.098mg |
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| Valine | 0.11mg | 0.155mg |
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| Histidine | 0.036mg | 0.076mg |
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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
206%
76%
Minerals Daily Need Coverage Score
34%
24%
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 sprouts contains less Sodium (difference - 188mg)
Which food is richer in vitamins?
Brussels sprouts 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.