Spinach raw vs. Brussels sprouts — In-Depth Nutrition Comparison
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A recap on the differences between spinach raw and Brussels sprouts
- Spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, vitamin B2, and copper, yet Brussels sprouts are higher in vitamin C.
- Spinach raw covers your daily vitamin K needs 255% more than Brussels sprouts.
- Spinach raw contains 12 times more vitamin A than Brussels sprouts. While spinach raw contains 9377IU of vitamin A, Brussels sprouts contain only 754IU.
Food varieties used in this article are Spinach, raw and Brussels sprouts, 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 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% |
| Contains more PhosphorusPhosphorus | +40.8% |
| Contains less SodiumSodium | -68.4% |
| Contains more SeleniumSelenium | +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.
| 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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.165g | 153g | 1019% |
| Vitamin K | 482.9µg | 177µg | 255% |
| Vitamin C | 28.1mg | 85mg | 63% |
| Vitamin A | 469µg | 38µg | 48% |
| Folate | 194µg | 61µg | 33% |
| Manganese | 0.897mg | 0.337mg | 24% |
| Iron | 2.71mg | 1.4mg | 16% |
| Magnesium | 79mg | 23mg | 13% |
| Vitamin E | 2.03mg | 0.88mg | 8% |
| Vitamin B2 | 0.189mg | 0.09mg | 8% |
| Copper | 0.13mg | 0.07mg | 7% |
| Calcium | 99mg | 42mg | 6% |
| Fiber | 2.2g | 3.8g | 6% |
| Vitamin B1 | 0.078mg | 0.139mg | 5% |
| Potassium | 558mg | 389mg | 5% |
| Vitamin B5 | 0.065mg | 0.309mg | 5% |
| Phosphorus | 49mg | 69mg | 3% |
| Sodium | 79mg | 25mg | 2% |
| Vitamin B6 | 0.195mg | 0.219mg | 2% |
| Carbs | 3.63g | 8.95g | 2% |
| Calories | 23kcal | 43kcal | 1% |
| Protein | 2.86g | 3.38g | 1% |
| Zinc | 0.53mg | 0.42mg | 1% |
| Fructose | 0.15g | 0.93g | 1% |
| Selenium | 1µg | 1.6µg | 1% |
| Fats | 0.39g | 0.3g | 0% |
| Net carbs | 1.43g | 5.15g | N/A |
| Sugar | 0.42g | 2.2g | N/A |
| Vitamin B3 | 0.724mg | 0.745mg | 0% |
| Choline | 19.3mg | 19.1mg | 0% |
| Saturated fat | 0.063g | 0.062g | 0% |
| Monounsaturated fat | 0.01g | 0.023g | 0% |
| Tryptophan | 0.039mg | 0.037mg | 0% |
| Threonine | 0.122mg | 0.12mg | 0% |
| Isoleucine | 0.147mg | 0.132mg | 0% |
| Leucine | 0.223mg | 0.152mg | 0% |
| Lysine | 0.174mg | 0.154mg | 0% |
| Methionine | 0.053mg | 0.032mg | 0% |
| Phenylalanine | 0.129mg | 0.098mg | 0% |
| Valine | 0.161mg | 0.155mg | 0% |
| Histidine | 0.064mg | 0.076mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
| Contains more FatsFats | +30% |
| Contains more OtherOther | +25.5% |
| Contains more ProteinProtein | +18.2% |
| Contains more CarbsCarbs | +146.6% |
~equal in
Water
~86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.062 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
153 g
| Contains more Mono. FatMonounsaturated fat | +130% |
| Contains more Poly. FatPolyunsaturated fat | +92627.3% |
~equal in
Saturated fat
~0.062g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +557.1% |
| Contains more GlucoseGlucose | +636.4% |
| Contains more FructoseFructose | +520% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g