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.
Detailed nutritional comparison of brussels sprouts and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Brussels Sprouts src
Image of Spinach src

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.

Brussels Sprouts Spinach
Protein 26% 40%
Carbohydrates 68% 49%
Fat 6% 10%
Alcohol ~ ~

carbohydrates

Spinach and brussels sprouts contain similar amounts 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 common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Brussels Sprouts (Brussels sprouts, raw) and Spinach (Spinach, raw) .

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