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  6. Spinach raw vs. Brussels sprout

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

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A recap on differences between Spinach raw and Brussels sprout

  • Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Vitamin E , Vitamin B2, and Copper, yet Brussels sprout is higher in Vitamin C.
  • Spinach raw covers your daily Vitamin K needs 255% more than Brussels sprout.
  • Spinach raw contains 12 times more Vitamin A RAE than Brussels sprout. While Spinach raw contains 469µg of Vitamin A RAE, Brussels sprout contains only 38µg.

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

Infographic

Spinach 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.
Spinach raw
Spinach raw
7
:
3
Brussels sprout
Brussels sprout
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%
Contains more Phosphorus +40.8%
Contains less Sodium -68.4%
Contains more Selenium +60%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
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 +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%
Contains more Phosphorus +40.8%
Contains less Sodium -68.4%
Contains more Selenium +60%

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.
Spinach raw
Spinach raw
5
:
5
Brussels sprout
Brussels sprout
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%
Contains more Vitamin C +202.5%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B5 +375.4%
Contains more Vitamin B6 +12.3%
Equal in Vitamin B3 - 0.745
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%
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 +1143.6%
Contains more Vitamin E +130.7%
Contains more Vitamin B2 +110%
Contains more Folate +218%
Contains more Vitamin K +172.8%
Contains more Vitamin C +202.5%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B5 +375.4%
Contains more Vitamin B6 +12.3%
Equal in Vitamin B3 - 0.745

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Brussels sprout
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 Spinach raw Brussels sprout Opinion
Net carbs 1.43g 5.15g Brussels sprout
Protein 2.86g 3.38g Brussels sprout
Fats 0.39g 0.3g Spinach raw
Carbs 3.63g 8.95g Brussels sprout
Calories 23kcal 43kcal Brussels sprout
Fructose 0.15g 0.93g Brussels sprout
Sugar 0.42g 2.2g Spinach raw
Fiber 2.2g 3.8g Brussels sprout
Calcium 99mg 42mg Spinach raw
Iron 2.71mg 1.4mg Spinach raw
Magnesium 79mg 23mg Spinach raw
Phosphorus 49mg 69mg Brussels sprout
Potassium 558mg 389mg Spinach raw
Sodium 79mg 25mg Brussels sprout
Zinc 0.53mg 0.42mg Spinach raw
Copper 0.13mg 0.07mg Spinach raw
Manganese 0.897mg 0.337mg Spinach raw
Selenium 1µg 1.6µg Brussels sprout
Vitamin A 9377IU 754IU Spinach raw
Vitamin A RAE 469µg 38µg Spinach raw
Vitamin E 2.03mg 0.88mg Spinach raw
Vitamin C 28.1mg 85mg Brussels sprout
Vitamin B1 0.078mg 0.139mg Brussels sprout
Vitamin B2 0.189mg 0.09mg Spinach raw
Vitamin B3 0.724mg 0.745mg Brussels sprout
Vitamin B5 0.065mg 0.309mg Brussels sprout
Vitamin B6 0.195mg 0.219mg Brussels sprout
Folate 194µg 61µg Spinach raw
Vitamin K 482.9µg 177µg Spinach raw
Tryptophan 0.039mg 0.037mg Spinach raw
Threonine 0.122mg 0.12mg Spinach raw
Isoleucine 0.147mg 0.132mg Spinach raw
Leucine 0.223mg 0.152mg Spinach raw
Lysine 0.174mg 0.154mg Spinach raw
Methionine 0.053mg 0.032mg Spinach raw
Phenylalanine 0.129mg 0.098mg Spinach raw
Valine 0.161mg 0.155mg Spinach raw
Histidine 0.064mg 0.076mg Brussels sprout
Saturated Fat 0.063g 0.062g Brussels sprout
Monounsaturated Fat 0.01g 0.023g Brussels sprout
Polyunsaturated fat 0.165g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
181%
Spinach raw
81%
Brussels sprout
Minerals Daily Need Coverage Score
45%
Spinach raw
24%
Brussels sprout

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.