Spinach raw vs. Brussels sprouts — In-Depth Nutrition Comparison
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A recap on 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 469µg of Vitamin A, Brussels sprouts contain only 38µg.
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 | +1143.6% |
| 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% |
~equal in
Vitamin D
~0µg
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
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 23kcal | 43kcal |
|
| Protein | 2.86g | 3.38g |
|
| Fats | 0.39g | 0.3g |
|
| Vitamin C | 28.1mg | 85mg |
|
| Net carbs | 1.43g | 5.15g |
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| Carbs | 3.63g | 8.95g |
|
| Magnesium | 79mg | 23mg |
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| Calcium | 99mg | 42mg |
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| Potassium | 558mg | 389mg |
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| Iron | 2.71mg | 1.4mg |
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| Sugar | 0.42g | 2.2g |
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| Fiber | 2.2g | 3.8g |
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| Copper | 0.13mg | 0.07mg |
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| Zinc | 0.53mg | 0.42mg |
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| Phosphorus | 49mg | 69mg |
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| Sodium | 79mg | 25mg |
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| Vitamin A | 9377IU | 754IU |
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| Vitamin A | 469µg | 38µg |
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| Vitamin E | 2.03mg | 0.88mg |
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| Manganese | 0.897mg | 0.337mg |
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| Selenium | 1µg | 1.6µg |
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| Vitamin B1 | 0.078mg | 0.139mg |
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| Vitamin B2 | 0.189mg | 0.09mg |
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| Vitamin B3 | 0.724mg | 0.745mg |
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| Vitamin B5 | 0.065mg | 0.309mg |
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| Vitamin B6 | 0.195mg | 0.219mg |
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| Vitamin K | 482.9µg | 177µg |
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| Folate | 194µg | 61µg |
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| Choline | 19.3mg | 19.1mg |
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| Saturated Fat | 0.063g | 0.062g |
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| Monounsaturated Fat | 0.01g | 0.023g |
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| Polyunsaturated fat | 0.165g | 153g |
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| Tryptophan | 0.039mg | 0.037mg |
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| Threonine | 0.122mg | 0.12mg |
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| Isoleucine | 0.147mg | 0.132mg |
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| Leucine | 0.223mg | 0.152mg |
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| Lysine | 0.174mg | 0.154mg |
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| Methionine | 0.053mg | 0.032mg |
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| Phenylalanine | 0.129mg | 0.098mg |
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| Valine | 0.161mg | 0.155mg |
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| Histidine | 0.064mg | 0.076mg |
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| Fructose | 0.15g | 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
168%
76%
Minerals Daily Need Coverage Score
45%
24%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 1.78g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Brussels sprouts contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Brussels sprouts 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.