Side-by-Side Comparison
Vegetables & Leafy Greens
Brussels Sprouts (Raw Brassica Buds) vs. Spinach (Raw Leafy Greens)
Comparing 2 standards across 16 specifications. 16 key differences identified.
Comparing:
Brussels Sprouts (Raw Brassica Buds)
Spinach (Raw Leafy 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 spinach, you get 23 kcal, 2.86g protein, 3.63g carbohydrates (2.2g dietary fiber / 1.43g net carbs), 0.39g fat, 483µg Vitamin K1 (402% DV), 469µg Vitamin A RAE (52% DV), 194µg Folate (49% DV), 2.71mg iron, 99mg calcium, and ~750–900mg oxalic acid.
Specification Comparison Table
16 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
43 kcal (180 kJ) kcal | 23 kcal (97 kJ) kcal |
|
Protein
|
3.38 g (Highest protein among crucifers) g | 2.86 g (High-protein leafy vegetable) g |
|
Carbohydrates
|
8.95 g (Net Carbs: 5.15 g) g | 3.63 g (Net Carbs: 1.43 g) g |
|
Dietary Fiber
|
3.80 g g | 2.20 g (61% of total carbs) g |
|
Net Carbohydrates
|
5.15 g g | 1.43 g g |
|
Total Sugars
|
2.20 g g | 0.42 g g |
|
Total Fat
|
0.30 g g | 0.39 g g |
|
Vitamin K1
|
177 µg (148% DV) µg | 483 µg (402% DV) µg |
|
Vitamin C
|
85.0 mg (94% DV) mg | 28.1 mg (31% DV) mg |
|
Folate (B9)
|
61 µg (15% DV) µg | 194 µg (49% DV) µg |
|
Iron (Non-Heme)
|
1.40 mg (8% DV) mg | 2.71 mg (15% DV / Bound by oxalates) mg |
|
Calcium
|
42.0 mg mg | 99.0 mg (10% DV / ~5% bioavailability due to oxalates) mg |
|
Potassium
|
389 mg (8% DV) mg | 558 mg (12% DV) mg |
|
Water Content
|
86.0 % % | 91.4 % % |
|
Vitamin A (Beta-Carotene)
|
— | 469 µg RAE (52% DV) µg RAE |
|
Oxalic Acid (Oxalates)
|
— | ~750 – 900 mg / 100g (High oxalate profile) mg |
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