Quick Summary
When to Choose Spinach
Choose Spinach for more vitamin A (469µg vs 38µg), more folate (194µg vs 61µg), and more vitamin K (483µg vs 177µg) per 100g. It is also lower in calories (23 vs 43 per 100g).
When to Choose Brussels Sprouts
Choose Brussels Sprouts for more vitamin C (85mg vs 28mg) and more fiber (3.8g vs 2.2g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Spinach | Brussels Sprouts | Winner |
|---|---|---|---|
| Calories | 23 | 43 | 🏆 Spinach |
| Protein | 2.9g | 3.4g | 🏆 Brussels Sprouts |
| Carbohydrates | 3.6g | 9g | |
| Fiber | 2.2g | 3.8g | 🏆 Brussels Sprouts |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Spinach has 3.2x more
Iron
🏆 Spinach has 93% more
Potassium
🏆 Spinach has 43% more
Vitamin A
🏆 Spinach has 12.3x more
Vitamin C
🏆 Brussels Sprouts has 3.0x more
Vitamin K
🏆 Spinach has 2.7x more
Health Benefits Comparison
Spinach Benefits
- Extremely high in vitamin K for bone health
- Rich in iron for oxygen transport
- Abundant antioxidants for cellular protection
- High nitrate content supports cardiovascular health
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
Practical Considerations
💰 Cost
Spinach: Moderate
Brussels Sprouts: Moderate
🕒 Preparation
Spinach: Easy
Brussels Sprouts: Easy
📦 Storage
Spinach: Refrigerate
Brussels Sprouts: Refrigerate
🍽️ Versatility
Spinach: Very versatile
Brussels Sprouts: Very versatile
The Bottom Line
Both Spinach and Brussels Sprouts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Spinach if: Choose Spinach for more vitamin A (469µg vs 38µg), more folate (194µg vs 61µg), and more vitamin K (483µg vs 177µg) per 100g. It is also lower in calories (23 vs 43 per 100g).
Choose Brussels Sprouts if: Choose Brussels Sprouts for more vitamin C (85mg vs 28mg) and more fiber (3.8g vs 2.2g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Spinach and Brussels Sprouts in Nutrivio
Compare how Spinach and Brussels Sprouts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
