Kale vs. Brussels sprouts — In-Depth Nutrition Comparison
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Important differences between kale and Brussels sprouts
- Kale has more vitamin K, vitamin A, and copper; however, Brussels sprouts have more vitamin C, folate, fiber, vitamin B1, iron, vitamin B6, and phosphorus.
- Kale's daily need coverage for vitamin K is 533% more.
- Kale has 18 times more vitamin A than Brussels sprouts. Kale has 13621 IU of vitamin A, while Brussels sprouts have 754 IU.
The food varieties used in the comparison are Kale, cooked, boiled, drained, without salt 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 CalciumCalcium | +71.4% |
| Contains more CopperCopper | +122.9% |
| Contains more ManganeseManganese | +23.4% |
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more PotassiumPotassium | +70.6% |
| Contains more IronIron | +55.6% |
| Contains more ZincZinc | +75% |
| Contains more PhosphorusPhosphorus | +146.4% |
| Contains more SeleniumSelenium | +77.8% |
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 | +1692.1% |
| Contains more Vitamin KVitamin K | +361.6% |
| Contains more Vitamin CVitamin C | +107.3% |
| Contains more Vitamin B1Vitamin B1 | +162.3% |
| Contains more Vitamin B2Vitamin B2 | +28.6% |
| Contains more Vitamin B3Vitamin B3 | +49% |
| Contains more Vitamin B5Vitamin B5 | +530.6% |
| Contains more Vitamin B6Vitamin B6 | +58.7% |
| Contains more FolateFolate | +369.2% |
| Contains more CholineCholine | +4675% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.193g | 153g | 1019% |
| Vitamin K | 817µg | 177µg | 533% |
| Vitamin A | 681µg | 38µg | 71% |
| Vitamin C | 41mg | 85mg | 49% |
| Folate | 13µg | 61µg | 12% |
| Copper | 0.156mg | 0.07mg | 10% |
| Vitamin B1 | 0.053mg | 0.139mg | 7% |
| Fiber | 2g | 3.8g | 7% |
| Phosphorus | 28mg | 69mg | 6% |
| Vitamin B6 | 0.138mg | 0.219mg | 6% |
| Iron | 0.9mg | 1.4mg | 6% |
| Potassium | 228mg | 389mg | 5% |
| Vitamin B5 | 0.049mg | 0.309mg | 5% |
| Protein | 1.9g | 3.38g | 3% |
| Calcium | 72mg | 42mg | 3% |
| Choline | 0.4mg | 19.1mg | 3% |
| Manganese | 0.416mg | 0.337mg | 3% |
| Zinc | 0.24mg | 0.42mg | 2% |
| Vitamin B3 | 0.5mg | 0.745mg | 2% |
| Vitamin B2 | 0.07mg | 0.09mg | 2% |
| Calories | 28kcal | 43kcal | 1% |
| Selenium | 0.9µg | 1.6µg | 1% |
| Magnesium | 18mg | 23mg | 1% |
| Carbs | 5.63g | 8.95g | 1% |
| Fructose | 0.93g | 1% | |
| Fats | 0.4g | 0.3g | 0% |
| Net carbs | 3.63g | 5.15g | N/A |
| Sugar | 1.25g | 2.2g | N/A |
| Sodium | 23mg | 25mg | 0% |
| Vitamin E | 0.85mg | 0.88mg | 0% |
| Saturated fat | 0.052g | 0.062g | 0% |
| Monounsaturated fat | 0.03g | 0.023g | 0% |
| Tryptophan | 0.023mg | 0.037mg | 0% |
| Threonine | 0.085mg | 0.12mg | 0% |
| Isoleucine | 0.114mg | 0.132mg | 0% |
| Leucine | 0.133mg | 0.152mg | 0% |
| Lysine | 0.114mg | 0.154mg | 0% |
| Methionine | 0.018mg | 0.032mg | 0% |
| Phenylalanine | 0.097mg | 0.098mg | 0% |
| Valine | 0.104mg | 0.155mg | 0% |
| Histidine | 0.04mg | 0.076mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
| Contains more FatsFats | +33.3% |
| Contains more ProteinProtein | +77.9% |
| Contains more CarbsCarbs | +59% |
| Contains more OtherOther | +57.5% |
~equal in
Water
~86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
Saturated fat:
Sat. Fat
0.062 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
153 g
| Contains less Sat. FatSaturated fat | -16.1% |
| Contains more Mono. FatMonounsaturated fat | +30.4% |
| Contains more Poly. FatPolyunsaturated fat | +79174.6% |
