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  6. Spinach vs. Brussels sprouts

Spinach vs. Brussels sprouts — In-Depth Nutrition Comparison

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What are the main differences between spinach and Brussels sprouts?

  • Spinach is richer in vitamin K, vitamin A, iron, manganese, folate, magnesium, copper, vitamin B2, and calcium, while Brussels sprouts are higher in vitamin C.
  • Spinach's daily need coverage for vitamin K is 264% higher.
  • Brussels sprouts have 14 times less vitamin A than spinach. Spinach has 10481 IU of vitamin A, while Brussels sprouts have 754 IU.

We used Spinach, cooked, boiled, drained, without salt and Brussels sprouts, raw types in this comparison.

Infographic

Spinach vs Brussels sprouts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +278.3%
Contains more CalciumCalcium +223.8%
Contains more PotassiumPotassium +19.8%
Contains more IronIron +155%
Contains more CopperCopper +148.6%
Contains more ZincZinc +81%
Contains more ManganeseManganese +177.4%
Contains more PhosphorusPhosphorus +23.2%
Contains less SodiumSodium -64.3%
~equal in Selenium ~1.6µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +1278.9%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin B2Vitamin B2 +162.2%
Contains more Vitamin KVitamin K +178.9%
Contains more FolateFolate +139.3%
Contains more Vitamin CVitamin C +767.3%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B3Vitamin B3 +52%
Contains more Vitamin B5Vitamin B5 +113.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.219mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~19.1mg

All nutrients comparison - raw data values

Nutrient Spinach Brussels sprouts DV% diff.
Polyunsaturated fat 0.109g 153g 1019%
Vitamin K 493.6µg 177µg 264%
Vitamin C 9.8mg 85mg 84%
Vitamin A 524µg 38µg 54%
Iron 3.57mg 1.4mg 27%
Manganese 0.935mg 0.337mg 26%
Folate 146µg 61µg 21%
Magnesium 87mg 23mg 15%
Copper 0.174mg 0.07mg 12%
Vitamin B2 0.236mg 0.09mg 11%
Calcium 136mg 42mg 9%
Vitamin E 2.08mg 0.88mg 8%
Fiber 2.4g 3.8g 6%
Vitamin B1 0.095mg 0.139mg 4%
Zinc 0.76mg 0.42mg 3%
Vitamin B5 0.145mg 0.309mg 3%
Phosphorus 56mg 69mg 2%
Sodium 70mg 25mg 2%
Vitamin B3 0.49mg 0.745mg 2%
Potassium 466mg 389mg 2%
Carbs 3.75g 8.95g 2%
Vitamin B6 0.242mg 0.219mg 2%
Calories 23kcal 43kcal 1%
Protein 2.97g 3.38g 1%
Fructose 0.93g 1%
Fats 0.26g 0.3g 0%
Net carbs 1.35g 5.15g N/A
Sugar 0.43g 2.2g N/A
Selenium 1.5µg 1.6µg 0%
Choline 19.7mg 19.1mg 0%
Saturated fat 0.043g 0.062g 0%
Monounsaturated fat 0.006g 0.023g 0%
Tryptophan 0.04mg 0.037mg 0%
Threonine 0.127mg 0.12mg 0%
Isoleucine 0.152mg 0.132mg 0%
Leucine 0.231mg 0.152mg 0%
Lysine 0.182mg 0.154mg 0%
Methionine 0.055mg 0.032mg 0%
Phenylalanine 0.134mg 0.098mg 0%
Valine 0.168mg 0.155mg 0%
Histidine 0.066mg 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more OtherOther +32.1%
Contains more ProteinProtein +13.8%
Contains more FatsFats +15.4%
Contains more CarbsCarbs +138.7%
~equal in Water ~86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
100%
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 -30.6%
Contains more Mono. FatMonounsaturated fat +283.3%
Contains more Poly. FatPolyunsaturated fat +140267%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Brussels sprouts - 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.