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  6. Chard vs. Brussels sprout

Chard vs. Brussels sprout — In-Depth Nutrition Comparison

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What are the main differences between Chard and Brussels sprout?

  • Chard is richer in Vitamin K, Vitamin A RAE, Magnesium, Iron, and Copper, while Brussels sprout is higher in Vitamin C, Folate, Vitamin B6, Vitamin B1, and Fiber.
  • Chard's daily need coverage for Vitamin K is 125% higher.
  • Brussels sprout has 8 times less Vitamin A RAE than Chard. Chard has 306µg of Vitamin A RAE, while Brussels sprout has 38µg.

We used Chard, swiss, cooked, boiled, drained, without salt and Brussels sprouts, raw types in this comparison.

Infographic

Chard 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
Chard
5
:
5
Brussels sprout
Brussels sprout
Contains more Calcium +38.1%
Contains more Iron +61.4%
Contains more Magnesium +273.9%
Contains more Potassium +41.1%
Contains more Copper +132.9%
Contains more Phosphorus +109.1%
Contains less Sodium -86%
Contains more Zinc +27.3%
Contains more Selenium +77.8%
Equal in Manganese - 0.337
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 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 +38.1%
Contains more Iron +61.4%
Contains more Magnesium +273.9%
Contains more Potassium +41.1%
Contains more Copper +132.9%
Contains more Phosphorus +109.1%
Contains less Sodium -86%
Contains more Zinc +27.3%
Contains more Selenium +77.8%
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
Chard
3
:
7
Brussels sprout
Brussels sprout
Contains more Vitamin A +712.2%
Contains more Vitamin E +114.8%
Contains more Vitamin K +84.9%
Contains more Vitamin C +372.2%
Contains more Vitamin B1 +308.8%
Contains more Vitamin B3 +106.9%
Contains more Vitamin B5 +89.6%
Contains more Vitamin B6 +157.6%
Contains more Folate +577.8%
Equal in Vitamin B2 - 0.09
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 +712.2%
Contains more Vitamin E +114.8%
Contains more Vitamin K +84.9%
Contains more Vitamin C +372.2%
Contains more Vitamin B1 +308.8%
Contains more Vitamin B3 +106.9%
Contains more Vitamin B5 +89.6%
Contains more Vitamin B6 +157.6%
Contains more Folate +577.8%
Equal in Vitamin B2 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
:
4
Brussels sprout
Brussels sprout
Contains more Protein +79.8%
Contains more Fats +275%
Contains more Carbs +116.7%
Equal in Water - 86
Equal in Other - 1.37
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 Protein +79.8%
Contains more Fats +275%
Contains more Carbs +116.7%
Equal in Water - 86
Equal in Other - 1.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Brussels sprout
Brussels sprout
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +43.8%
Contains more Polyunsaturated fat +546328.6%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +43.8%
Contains more Polyunsaturated fat +546328.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Brussels sprout Opinion
Net carbs 2.03g 5.15g Brussels sprout
Protein 1.88g 3.38g Brussels sprout
Fats 0.08g 0.3g Brussels sprout
Carbs 4.13g 8.95g Brussels sprout
Calories 20kcal 43kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 1.1g 2.2g Chard
Fiber 2.1g 3.8g Brussels sprout
Calcium 58mg 42mg Chard
Iron 2.26mg 1.4mg Chard
Magnesium 86mg 23mg Chard
Phosphorus 33mg 69mg Brussels sprout
Potassium 549mg 389mg Chard
Sodium 179mg 25mg Brussels sprout
Zinc 0.33mg 0.42mg Brussels sprout
Copper 0.163mg 0.07mg Chard
Manganese 0.334mg 0.337mg Brussels sprout
Selenium 0.9µg 1.6µg Brussels sprout
Vitamin A 6124IU 754IU Chard
Vitamin A RAE 306µg 38µg Chard
Vitamin E 1.89mg 0.88mg Chard
Vitamin C 18mg 85mg Brussels sprout
Vitamin B1 0.034mg 0.139mg Brussels sprout
Vitamin B2 0.086mg 0.09mg Brussels sprout
Vitamin B3 0.36mg 0.745mg Brussels sprout
Vitamin B5 0.163mg 0.309mg Brussels sprout
Vitamin B6 0.085mg 0.219mg Brussels sprout
Folate 9µg 61µg Brussels sprout
Vitamin K 327.3µg 177µg Chard
Tryptophan 0.018mg 0.037mg Brussels sprout
Threonine 0.086mg 0.12mg Brussels sprout
Isoleucine 0.154mg 0.132mg Chard
Leucine 0.135mg 0.152mg Brussels sprout
Lysine 0.103mg 0.154mg Brussels sprout
Methionine 0.02mg 0.032mg Brussels sprout
Phenylalanine 0.114mg 0.098mg Chard
Valine 0.114mg 0.155mg Brussels sprout
Histidine 0.038mg 0.076mg Brussels sprout
Saturated Fat 0.012g 0.062g Chard
Monounsaturated Fat 0.016g 0.023g Brussels sprout
Polyunsaturated fat 0.028g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Brussels sprout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
113%
Chard
81%
Brussels sprout
Minerals Daily Need Coverage Score
36%
Chard
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 154mg)
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.