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 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
| Potassium | 558mg | 389mg | 5% |
| Vitamin B1 | 0.078mg | 0.139mg | 5% |
| Vitamin B5 | 0.065mg | 0.309mg | 5% |
| Phosphorus | 49mg | 69mg | 3% |
| Carbs | 3.63g | 8.95g | 2% |
| Sodium | 79mg | 25mg | 2% |
| Vitamin B6 | 0.195mg | 0.219mg | 2% |
| Calories | 23kcal | 43kcal | 1% |
| Protein | 2.86g | 3.38g | 1% |
| Zinc | 0.53mg | 0.42mg | 1% |
| Selenium | 1µg | 1.6µg | 1% |
| Fructose | 0.15g | 0.93g | 1% |
| Protein per 100 calories | 12g | 7.9g | N/A |
| Calories per 10 g protein | 80kcal | 127kcal | N/A |
| Weight per 100 calories | 435g | 233g | N/A |
| 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 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