Quick Summary
When to Choose Brussels Sprouts
Choose Brussels Sprouts for more protein (3.4g vs 1.9g) and more fiber (3.8g vs 2.1g) per 100g.
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for more vitamin A (2942µg vs 38µg), more vitamin K (327µg vs 177µg), and more potassium (549mg vs 389mg) per 100g. It is also lower in calories (20 vs 43 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Brussels Sprouts | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 43 | 20 | 🏆 Swiss Chard (Cooked) |
| Protein | 3.4g | 1.9g | 🏆 Brussels Sprouts |
| Carbohydrates | 9g | 4.1g | |
| Fiber | 3.8g | 2.1g | 🏆 Brussels Sprouts |
Key Vitamins & Minerals
Potassium
🏆 Swiss Chard (Cooked) has 41% more
Vitamin A
🏆 Swiss Chard (Cooked) has 77.4x more
Vitamin K
🏆 Swiss Chard (Cooked) has 85% more
Health Benefits Comparison
Brussels Sprouts Benefits
- Extremely high in vitamin C and K
- Contains sulforaphane for cancer protection
- Rich in fiber for digestive health
- Powerful antioxidants reduce inflammation
Swiss Chard (Cooked) Benefits
- Exceptional vitamin K for bones and blood
- High magnesium (38% DV) for muscles
- High potassium (961mg) for blood pressure
- Syringic acid may regulate blood sugar
Practical Considerations
💰 Cost
Brussels Sprouts: Moderate
Swiss Chard (Cooked): Moderate
🕒 Preparation
Brussels Sprouts: Easy
Swiss Chard (Cooked): Easy
📦 Storage
Brussels Sprouts: Refrigerate
Swiss Chard (Cooked): Refrigerate
🍽️ Versatility
Brussels Sprouts: Very versatile
Swiss Chard (Cooked): Very versatile
The Bottom Line
Both Brussels Sprouts and Swiss Chard (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Brussels Sprouts if: Choose Brussels Sprouts for more protein (3.4g vs 1.9g) and more fiber (3.8g vs 2.1g) per 100g.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for more vitamin A (2942µg vs 38µg), more vitamin K (327µg vs 177µg), and more potassium (549mg vs 389mg) per 100g. It is also lower in calories (20 vs 43 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Brussels Sprouts and Swiss Chard (Cooked) in Nutrivio
Compare how Brussels Sprouts and Swiss Chard (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
