Brussels Sprouts vs. Spinach
Nutrition comparison of Brussels Sprouts and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and spinach:
- Both spinach and brussels sprouts are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Spinach has more riboflavin and folate, however, brussels sprout contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and brussels sprouts contain similar amounts of calories - spinach has 23 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is lighter in protein, heavier in carbs and lighter in fat compared to spinach per calorie. Brussels sprouts has a macronutrient ratio of 26:69:5 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Spinach | |
|---|---|---|
| Protein | 26% | 39% |
| Carbohydrates | 69% | 49% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and brussels sprouts contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both spinach and brussels sprouts are high in dietary fiber. Brussels sprout has 73% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Spinach and brussels sprouts contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Spinach and brussels sprouts contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both spinach and brussels sprouts are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both spinach and brussels sprouts are high in Vitamin C. Brussels sprout has 202% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 11 times more Vitamin A than brussels sprout - spinach has 469ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Spinach and brussels sprouts contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Both spinach and brussels sprouts are high in Vitamin K. Spinach has 173% more Vitamin K than brussels sprout - spinach has 482.9ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin and folate, however, brussels sprout contains more pantothenic acid. Both brussels sprouts and spinach contain significant amounts of thiamin, niacin and Vitamin B6.
| Brussels Sprouts | Spinach | |
|---|---|---|
| Thiamin | 0.139 MG | 0.078 MG |
| Riboflavin | 0.09 MG | 0.189 MG |
| Niacin | 0.745 MG | 0.724 MG |
| Pantothenic acid | 0.309 MG | 0.065 MG |
| Vitamin B6 | 0.219 MG | 0.195 MG |
| Folate | 61 UG | 194 UG |
Minerals
calcium
Both spinach and brussels sprouts are high in calcium. Spinach has 136% more calcium than brussels sprout - spinach has 99mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Spinach is a great source of iron and it has 94% more iron than brussels sprout - spinach has 2.7mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both spinach and brussels sprouts are high in potassium. Spinach has 43% more potassium than brussels sprout - spinach has 558mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Brussels Sprouts | Spinach | |
|---|---|---|
| luteolin | 0.33 mg | 0.74 mg |
| kaempferol | 0.86 mg | 6.38 mg |
| Quercetin | 1.92 mg | 3.97 mg |
| myricetin | ~ | 0.35 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Brussels Sprouts | Spinach | |
|---|---|---|
| beta-carotene | 450 UG | 5626 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brussels sprouts and spinach contain significant amounts of alpha linoleic acid (ALA).
| Brussels Sprouts | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.138 G |
| Total | 0.099 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and spinach contain small amounts of linoleic acid.
| Brussels Sprouts | Spinach | |
|---|---|---|
| linoleic acid | 0.045 G | 0.026 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Brussels Sprouts or Spinach .
Note: The specific food items compared are: Brussels Sprouts (Brussels sprouts, raw) and Spinach (Spinach, raw) .
Brussels Sprouts g
()
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Daily Values (%) |
Spinach g
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| MG | 5% | cholesterol | 5% | MG | |||
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or brussels sprouts contain more calories in 100 grams?Spinach and brussels sprouts contain similar amounts of calories - spinach has 23 calories in 100g and brussels sprout has 43 calories.
Is spinach or brussels sprouts better for protein?
Spinach and brussels sprouts contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and brussels sprout has 3.4g of protein.
Does spinach or brussels sprouts have more carbohydrates?
By weight, spinach and brussels sprouts contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does spinach or brussels sprouts contain more calcium?
Both spinach and brussels sprouts are high in calcium. Spinach has 140% more calcium than brussels sprout - spinach has 99mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does spinach or brussels sprouts contain more potassium?
Both spinach and brussels sprouts are high in potassium. Spinach has 40% more potassium than brussels sprout - spinach has 558mg of potassium in 100 grams and brussels sprout has 389mg of potassium.