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  6. Chard raw vs. Brussels sprout

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

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A recap on differences between Chard raw and Brussels sprout

  • Chard raw is higher in Vitamin K, Vitamin A RAE, Magnesium, and Copper, yet Brussels sprout is higher in Vitamin C, Folate, Vitamin B6, Fiber, and Vitamin B1.
  • Chard raw covers your daily Vitamin K needs 544% more than Brussels sprout.
  • Chard raw contains 9 times more Sodium than Brussels sprout. While Chard raw contains 213mg of Sodium, Brussels sprout contains only 25mg.

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

Infographic

Chard raw vs Brussels sprout 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.
Chard raw
Chard raw
5
:
5
Brussels sprout
Brussels sprout
Contains more Calcium +21.4%
Contains more Iron +28.6%
Contains more Magnesium +252.2%
Contains more Copper +155.7%
Contains more Phosphorus +50%
Contains less Sodium -88.3%
Contains more Zinc +16.7%
Contains more Selenium +77.8%
Equal in Potassium - 389
Equal in Manganese - 0.337
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains more Calcium +21.4%
Contains more Iron +28.6%
Contains more Magnesium +252.2%
Contains more Copper +155.7%
Contains more Phosphorus +50%
Contains less Sodium -88.3%
Contains more Zinc +16.7%
Contains more Selenium +77.8%
Equal in Potassium - 389
Equal in Manganese - 0.337

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.
Chard raw
Chard raw
3
:
6
Brussels sprout
Brussels sprout
Contains more Vitamin A +711.1%
Contains more Vitamin E +114.8%
Contains more Vitamin K +368.9%
Contains more Vitamin C +183.3%
Contains more Vitamin B1 +247.5%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B5 +79.7%
Contains more Vitamin B6 +121.2%
Contains more Folate +335.7%
Equal in Vitamin B2 - 0.09
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
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%
Contains more Vitamin A +711.1%
Contains more Vitamin E +114.8%
Contains more Vitamin K +368.9%
Contains more Vitamin C +183.3%
Contains more Vitamin B1 +247.5%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B5 +79.7%
Contains more Vitamin B6 +121.2%
Contains more Folate +335.7%
Equal in Vitamin B2 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Brussels sprout
Brussels sprout
Contains more Other +16.8%
Contains more Protein +87.8%
Contains more Fats +50%
Contains more Carbs +139.3%
Equal in Water - 86
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more Other +16.8%
Contains more Protein +87.8%
Contains more Fats +50%
Contains more Carbs +139.3%
Equal in Water - 86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
2
:
1
Brussels sprout
Brussels sprout
Contains less Saturated Fat -51.6%
Contains more Monounsaturated Fat +73.9%
Contains more Polyunsaturated fat +218471.4%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains less Saturated Fat -51.6%
Contains more Monounsaturated Fat +73.9%
Contains more Polyunsaturated 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.
Chard raw Brussels sprout
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Brussels sprout Opinion
Net carbs 2.14g 5.15g Brussels sprout
Protein 1.8g 3.38g Brussels sprout
Fats 0.2g 0.3g Brussels sprout
Carbs 3.74g 8.95g Brussels sprout
Calories 19kcal 43kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 1.1g 2.2g Chard raw
Fiber 1.6g 3.8g Brussels sprout
Calcium 51mg 42mg Chard raw
Iron 1.8mg 1.4mg Chard raw
Magnesium 81mg 23mg Chard raw
Phosphorus 46mg 69mg Brussels sprout
Potassium 379mg 389mg Brussels sprout
Sodium 213mg 25mg Brussels sprout
Zinc 0.36mg 0.42mg Brussels sprout
Copper 0.179mg 0.07mg Chard raw
Manganese 0.366mg 0.337mg Chard raw
Selenium 0.9µg 1.6µg Brussels sprout
Vitamin A 6116IU 754IU Chard raw
Vitamin A RAE 306µg 38µg Chard raw
Vitamin E 1.89mg 0.88mg Chard raw
Vitamin C 30mg 85mg Brussels sprout
Vitamin B1 0.04mg 0.139mg Brussels sprout
Vitamin B2 0.09mg 0.09mg
Vitamin B3 0.4mg 0.745mg Brussels sprout
Vitamin B5 0.172mg 0.309mg Brussels sprout
Vitamin B6 0.099mg 0.219mg Brussels sprout
Folate 14µg 61µg Brussels sprout
Vitamin K 830µg 177µg Chard raw
Tryptophan 0.017mg 0.037mg Brussels sprout
Threonine 0.083mg 0.12mg Brussels sprout
Isoleucine 0.147mg 0.132mg Chard raw
Leucine 0.13mg 0.152mg Brussels sprout
Lysine 0.099mg 0.154mg Brussels sprout
Methionine 0.019mg 0.032mg Brussels sprout
Phenylalanine 0.11mg 0.098mg Chard raw
Valine 0.11mg 0.155mg Brussels sprout
Histidine 0.036mg 0.076mg Brussels sprout
Saturated Fat 0.03g 0.062g Chard raw
Monounsaturated Fat 0.04g 0.023g Chard raw
Polyunsaturated fat 0.07g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Brussels sprout
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
222%
Chard raw
81%
Brussels sprout
Minerals Daily Need Coverage Score
34%
Chard raw
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 188mg)
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.
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.