Brussels Sprouts (Raw)vsSpinach (Raw)
Brussels Sprouts (Raw) has 43 calories and 3.4g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Brussels Sprouts (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Brussels Sprouts (Raw) vs Spinach (Raw)
Go with Spinach (Raw) at just 23 kcal per 100g — 47% fewer calories.
Brussels Sprouts (Raw) will keep you satisfied longer with 3.8g fiber, 3.4g protein — fat and protein slow digestion while fiber adds bulk.
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Brussels Sprouts (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
Spinach (Raw) provides 99mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Brussels Sprouts | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 23kcal1% | +20kcal |
| Protein | 3.4g7% | 2.9g6% | +0.52g |
| Total Fat | 0.30g0% | 0.39g1% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.9g3% | 3.6g1% | +5.3g |
| Dietary Fiber | 3.8g14% | 2.2g8% | +1.6g |
| Sugars | 2.2g | 0.42g | +1.8g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 469mcg52% | <0.1mcg |
| Vitamin C | 85mg94% | 28mg31% | +57mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.88mg6% | 2.0mg14% | <0.1mg |
| Vitamin K | 177mcg148% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.22mg13% | 0.20mg11% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 61mcg15% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 0.74mg5% | 0.72mg5% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 25mg1% | 79mg3% | <0.1mg |
| Calcium | 42mg3% | 99mg8% | <0.1mg |
| Iron | 1.4mg8% | 2.7mg15% | <0.1mg |
| Potassium | 389mg8% | 558mg12% | <0.1mg |
| Phosphorus | 69mg6% | 49mg4% | +20mg |
| Magnesium | 23mg5% | 79mg19% | <0.1mg |
| Zinc | 0.42mg4% | 0.53mg5% | <0.1mg |
| Copper | <0.1mg8% | 0.13mg14% | <0.1mg |
| Manganese | 0.34mg15% | 0.90mg39% | <0.1mg |
| Selenium | 1.6mcg3% | 1.0mcg2% | +0.60mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is significantly lower in calories at just 23 kcal per 100g compared to 43 kcal for Brussels Sprouts (Raw) — that's 87% fewer calories, making Spinach (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Brussels Sprouts (Raw) providing 3.38g and Spinach (Raw) providing 2.86g per 100g.
Fat: Brussels Sprouts (Raw) is the leaner option with 0.3g of total fat per 100g compared to 0.39g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach (Raw): 469mcg vs 38mcg), Folate (Spinach (Raw): 194mcg vs 61mcg), Vitamin C (Brussels Sprouts (Raw): 85mg vs 28.1mg).
Key Minerals: Notable mineral differences include Magnesium (Spinach (Raw): 79mg vs 23mg), Sodium (Spinach (Raw): 79mg vs 25mg), Manganese (Spinach (Raw): 0.897mg vs 0.337mg).
Diet Suitability: Spinach (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Brussels Sprouts (Raw) or Spinach (Raw)?
- Brussels Sprouts (Raw) has more protein with 3.38g per 100g compared to 2.86g for Spinach (Raw).
- Which is lower in calories, Brussels Sprouts (Raw) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 43 kcal.
- Is Brussels Sprouts (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Brussels Sprouts (Raw) has 43 calories and 3.38g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Brussels Sprouts (Raw) or Spinach (Raw)?
- Brussels Sprouts (Raw) is leaner with 0.3g of fat per 100g compared to 0.39g.
- Which has more fiber, Brussels Sprouts (Raw) or Spinach (Raw)?
- Brussels Sprouts (Raw) has more fiber with 3.8g per 100g compared to 2.2g.