Side-by-Side Comparison
Vegetables & Leafy Greens
Brussels Sprouts (Raw Brassica Buds) vs. Curly Kale (Raw Brassica Greens)
Comparing 2 standards across 16 specifications. 16 key differences identified.
Comparing:
Brussels Sprouts (Raw Brassica Buds)
Curly Kale (Raw Brassica Greens)
Per 100g raw Brussels sprouts, it provides 43 kcal, 3.38g protein, 8.95g carbohydrates (3.8g fiber / 5.15g net carbs), 0.30g fat, 177µg Vitamin K1 (148% DV), 85.0mg Vitamin C (94% DV), and sinigrin glucosinolates with a Glycemic Index of 15.
Per 100g raw curly kale, it provides 35 kcal, 2.92g protein, 4.42g carbohydrates (4.1g fiber / 0.32g net carbs), 1.49g fat (rich in ALA omega-3), 390µg Vitamin K1 (325% DV), 93.4mg Vitamin C (104% DV), 254mg bioavailable calcium, and <20mg oxalic acid.
Specification Comparison Table
16 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
43 kcal (180 kJ) kcal | 35 kcal (146 kJ) kcal |
|
Protein
|
3.38 g (Highest protein among crucifers) g | 2.92 g g |
|
Carbohydrates
|
8.95 g (Net Carbs: 5.15 g) g | 4.42 g (Net Carbs: 0.32 g / Ultra-keto) g |
|
Dietary Fiber
|
3.80 g g | 4.10 g (93% of total carbs) g |
|
Net Carbohydrates
|
5.15 g g | 0.32 g g |
|
Total Sugars
|
2.20 g g | 0.99 g g |
|
Total Fat
|
0.30 g g | 1.49 g (Rich in alpha-linolenic ALA omega-3) g |
|
Vitamin K1
|
177 µg (148% DV) µg | 390 µg (325% DV) µg |
|
Vitamin C
|
85.0 mg (94% DV) mg | 93.4 mg (104% DV / Outranks raw oranges) mg |
|
Folate (B9)
|
61 µg (15% DV) µg | 62 µg (16% DV) µg |
|
Iron (Non-Heme)
|
1.40 mg (8% DV) mg | 1.60 mg (9% DV) mg |
|
Calcium
|
42.0 mg mg | 254 mg (25% DV / Highly bioavailable >30%) mg |
|
Potassium
|
389 mg (8% DV) mg | 348 mg (7% DV) mg |
|
Water Content
|
86.0 % % | 89.6 % % |
|
Vitamin A (Beta-Carotene)
|
— | 241 µg RAE (27% DV) µg RAE |
|
Oxalic Acid (Oxalates)
|
— | <20 mg / 100g (Virtually oxalate-free) mg |
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