Brussels Sprouts vs Spinach – Which is Healthier?

Our Verdict

When comparing Brussels sprouts to spinach, we picked the spinach.

Why?

It was close! Which is hardly surprising, as Brussels sprouts almost always win head-to-head comparisons with most things. In this case…

In terms of macros, the sprouts have more fiber, carbs, and protein, making them the more nutrient-dense option in the macros category.

In the category of vitamins, sprouts have more of vitamins B1, B5, B6, and C, while spinach has more of vitamins A, B2, B3, B9, E, and K, thus a win for spinach here.

When it comes to minerals, sprouts have more phosphorus and selenium, while spinach has more calcium, copper, iron, magnesium, manganese, potassium, and zinc—another win for spinach.

With regard to phytochemicals, spinach has a higher polyphenol content (mostly flavonols), and on the flipside, spinach has a much higher oxalate content (that’s not a problem for most people, but bad if you have certain kidney issues). So this category could be swung any which way depending on the state of your kidneys. For simplicity, we’ll record this round as a tie, but its constituent parts are worth bearing in mind.

Thus, adding up the sections makes for an overall win for spinach, unless you have kidney problems that necessitate keeping your oxalate levels down, in which case, Brussels sprouts. Either way, it was close, so do enjoy either or both; diversity is good!

Want to learn more?

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Dr. Greger’s Daily Dozen

Enjoy!