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Garden asparagus vs. Napa cabbage — In-Depth Nutrition Comparison

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Differences between Garden asparagus and Napa cabbage

  • Garden asparagus is higher than Napa cabbage in Iron, Vitamin B1, Copper, and Vitamin B2.
  • Garden asparagus's daily need coverage for Iron is 18% higher.
  • Garden asparagus has 29 times more Vitamin B1 than Napa cabbage. While Garden asparagus has 0.143mg of Vitamin B1, Napa cabbage has only 0.005mg.

The food types used in this comparison are Asparagus, raw and Cabbage, napa, cooked.

Infographic

Garden asparagus vs Napa cabbage infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +189.2%
Contains more Magnesium +75%
Contains more Phosphorus +173.7%
Contains more Potassium +132.2%
Contains less Sodium -81.8%
Contains more Zinc +285.7%
Contains more Copper +96.9%
Contains more Selenium +475%
Contains more Calcium +20.8%
Contains more Manganese +28.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Iron +189.2%
Contains more Magnesium +75%
Contains more Phosphorus +173.7%
Contains more Potassium +132.2%
Contains less Sodium -81.8%
Contains more Zinc +285.7%
Contains more Copper +96.9%
Contains more Selenium +475%
Contains more Calcium +20.8%
Contains more Manganese +28.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +187.5%
Contains more Vitamin C +75%
Contains more Vitamin B1 +2760%
Contains more Vitamin B2 +464%
Contains more Vitamin B3 +109.9%
Contains more Vitamin B5 +682.9%
Contains more Vitamin B6 +145.9%
Contains more Folate +20.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin A +187.5%
Contains more Vitamin C +75%
Contains more Vitamin B1 +2760%
Contains more Vitamin B2 +464%
Contains more Vitamin B3 +109.9%
Contains more Vitamin B5 +682.9%
Contains more Vitamin B6 +145.9%
Contains more Folate +20.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +100%
Contains more Carbs +74%
Contains more Other +241.2%
Contains more Fats +41.7%
Equal in Water - 96.33
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Protein +100%
Contains more Carbs +74%
Contains more Other +241.2%
Contains more Fats +41.7%
Equal in Water - 96.33

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Napa cabbage
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Napa cabbage Opinion
Net carbs 1.78g 2.23g Napa cabbage
Protein 2.2g 1.1g Garden asparagus
Fats 0.12g 0.17g Napa cabbage
Carbs 3.88g 2.23g Garden asparagus
Calories 20kcal 12kcal Garden asparagus
Fructose 1g Garden asparagus
Sugar 1.88g Napa cabbage
Fiber 2.1g Garden asparagus
Calcium 24mg 29mg Napa cabbage
Iron 2.14mg 0.74mg Garden asparagus
Magnesium 14mg 8mg Garden asparagus
Phosphorus 52mg 19mg Garden asparagus
Potassium 202mg 87mg Garden asparagus
Sodium 2mg 11mg Garden asparagus
Zinc 0.54mg 0.14mg Garden asparagus
Copper 0.189mg 0.096mg Garden asparagus
Manganese 0.158mg 0.203mg Napa cabbage
Selenium 2.3µg 0.4µg Garden asparagus
Vitamin A 756IU 263IU Garden asparagus
Vitamin A RAE 38µg 13µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 5.6mg 3.2mg Garden asparagus
Vitamin B1 0.143mg 0.005mg Garden asparagus
Vitamin B2 0.141mg 0.025mg Garden asparagus
Vitamin B3 0.978mg 0.466mg Garden asparagus
Vitamin B5 0.274mg 0.035mg Garden asparagus
Vitamin B6 0.091mg 0.037mg Garden asparagus
Folate 52µg 43µg Garden asparagus
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.04g Napa cabbage
Polyunsaturated fat 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Garden asparagus
7%
Napa cabbage
Minerals Daily Need Coverage Score
25%
Garden asparagus
12%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.