What is healthier, brussels sprouts or spinach? A Nutritional Breakdown

December 30, 2025 •

3 min read

A single cup of raw spinach delivers over five times more vitamin A than the same amount of raw Brussels sprouts. Yet, the question remains for many health-conscious individuals: what is healthier, brussels sprouts or spinach? While both are nutritional powerhouses, a closer look reveals different strengths that cater to specific dietary needs.

Quick Summary

This nutritional breakdown compares Brussels sprouts and spinach, detailing their vitamin, mineral, and antioxidant profiles. It highlights their unique health benefits and helps determine which vegetable best aligns with different nutritional goals.

Key Points

Nutrient Density: Both Brussels sprouts and spinach are extremely nutrient-dense, but excel in different areas.
Vitamin Supremacy: Spinach is a clear winner for Vitamin A, while Brussels sprouts deliver significantly more Vitamin C.
Fiber Richness: Brussels sprouts are notably higher in dietary fiber, which is excellent for digestive health.
Cooking Matters: The preparation method affects nutritional value; cooking spinach can increase mineral absorption, while over-boiling sprouts can reduce Vitamin C.
Diverse Antioxidants: Spinach is rich in eye-protecting lutein, while Brussels sprouts offer anti-inflammatory sulforaphane.
No Single Winner: The healthier choice depends on your specific nutritional needs and health goals, highlighting the importance of dietary variety.

Brussels Sprouts vs. Spinach: A Deep Dive into Nutritional Content

When it comes to powerhouse vegetables, Brussels sprouts and spinach are often at the top of the list. Both are celebrated for their nutritional density, but they offer different sets of vitamins, minerals, and phytonutrients. Understanding these differences is key to making an informed choice for your diet. Rather than declaring a single winner, a balanced perspective recognizes that the 'healthier' option depends on which specific nutrients you need most.

The Nutritional Profile of Brussels Sprouts

As a member of the cruciferous vegetable family, Brussels sprouts are known for their high fiber content and unique sulfur-containing compounds. A standard serving offers a significant portion of daily needs for several essential nutrients.

Key vitamins and minerals:

Vitamin C: An excellent source, providing a substantial amount of your daily requirement. This powerful antioxidant is crucial for immune function, skin health, and iron absorption.
Vitamin K: Packed with Vitamin K, which is vital for blood clotting and bone health.
Folate (Vitamin B9): A good source of folate, important for cell growth and DNA formation.
Fiber: A high fiber content promotes digestive health and helps stabilize blood sugar levels.
Antioxidants: Rich in antioxidants like kaempferol and sulforaphane, which have anti-inflammatory and anti-cancer properties.

The Nutritional Profile of Spinach

Spinach is a leafy green vegetable renowned for its incredible nutrient density, delivering a wealth of vitamins and minerals for very few calories. However, its high oxalate content can affect the absorption of some minerals.

Key vitamins and minerals:

Vitamin A: Delivers an impressive amount of carotenoids, which the body converts to vitamin A, essential for vision, immune function, and skin health.
Vitamin K: An exceptional source of Vitamin K, with a single leaf containing a large portion of your daily needs.
Iron: A great plant-based source of iron, though absorption is enhanced by consuming with Vitamin C.
Folate: High in folate, a crucial nutrient, especially during pregnancy.
Lutein and Zeaxanthin: These potent antioxidants are excellent for eye health, protecting against age-related macular degeneration and cataracts.

Direct Comparison: Brussels Sprouts vs. Spinach

For a clear side-by-side view, here is a comparison based on approximate nutritional values per 100g serving of raw vegetable:


Nutrient	Brussels Sprouts (raw)	Spinach (raw)	Key Takeaway
Calories	~43 kcal	~23 kcal	Spinach is lower in calories.
Protein	~3.5g	~2.9g	Brussels sprouts have slightly more protein.
Fiber	~4.1g	~2.2g	Brussels sprouts are higher in dietary fiber.
Vitamin C	~85mg	~28.1mg	Brussels sprouts have significantly more Vitamin C.
Vitamin A (IU)	~754 IU	~10,481 IU	Spinach is vastly richer in Vitamin A.
Vitamin K	~177mcg	~144.87mcg	Both are excellent sources, but Brussels sprouts have a bit more.
Iron	~1.2mg	~0.8mg	Brussels sprouts contain more raw iron, but absorption differs.
Calcium	~37mg	~30mg	Similar content, but oxalate in spinach limits absorption.
Folate	~61mcg	~58mcg	Both are good sources.

The Role of Cooking and Bioavailability

It's important to remember that cooking can alter the nutritional content of both vegetables. For example, some water-soluble vitamins like Vitamin C and B vitamins can leach into the cooking water when boiling. On the other hand, cooking spinach breaks down the fibrous cell walls and reduces its oxalate content, which can improve the body's absorption of minerals like iron and calcium. Therefore, how you prepare these vegetables matters. Roasting Brussels sprouts preserves more nutrients than boiling, and sautéing spinach is often recommended over boiling.

So, Who Wins? The Final Verdict

Ultimately, there is no single 'winner' in the Brussels sprouts vs. spinach debate. Both vegetables are incredibly healthy and offer unique benefits that can complement a balanced diet. If you are seeking a higher concentration of Vitamin C and dietary fiber, Brussels sprouts have the edge. If your goal is to maximize your intake of Vitamin A and antioxidants like lutein and zeaxanthin for eye health, spinach is the clear choice. The best strategy is to incorporate both into your regular diet, cooked in various ways to enjoy their different flavor profiles and nutrient advantages.

For further reading on nutrient absorption and cooking methods, the USDA's Seasonal Produce Guide is an excellent resource.

Frequently Asked Questions

Both are excellent for weight loss due to their low calorie count and high fiber content. Brussels sprouts have slightly more fiber, which can promote satiety, but spinach has fewer calories per cup. The best choice depends on which you prefer and how you incorporate it into your meals.

Brussels sprouts contain slightly more protein than spinach per comparable serving size. A cup of raw Brussels sprouts provides nearly 3 grams, while a cup of raw spinach provides just under 1 gram, though spinach is denser in overall nutrients for its caloric value.

Yes, cooking impacts them differently. Boiling Brussels sprouts can cause some Vitamin C loss, whereas sautéing is better. For spinach, cooking helps reduce oxalates, improving the absorption of minerals like calcium and iron.

Both are great for bone health. Brussels sprouts are particularly high in Vitamin K. Spinach is also a strong source of Vitamin K and contains calcium, though the presence of oxalates means the calcium is less readily absorbed than in other sources.

Yes, it is perfectly safe to eat spinach raw. Consuming it raw allows you to get the maximum Vitamin C and folate content. The high oxalate content is not a concern for most people in moderation, but those with a history of kidney stones might need to be mindful.

Both vegetables have notable anti-cancer properties. Brussels sprouts contain glucosinolates and isothiocyanates (like sulforaphane), which are extensively studied for their effects on cancer prevention. Spinach contains other antioxidants and compounds that are also linked to a reduced cancer risk.

Absolutely. The best approach is to enjoy a variety of both vegetables. Pairing them in meals, such as a salad with raw spinach and roasted Brussels sprouts, can provide the full spectrum of their distinct nutritional benefits.