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  6. Garden asparagus vs. Savoy cabbage

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

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A recap on differences between Garden asparagus and Savoy cabbage

  • Garden asparagus has more Iron, Copper, Vitamin B2, Vitamin E , and Vitamin B1, however, Savoy cabbage is higher in Vitamin C, Vitamin K, Vitamin B6, and Folate.
  • Savoy cabbage covers your daily Vitamin C needs 28% more than Garden asparagus.
  • Savoy cabbage contains 7 times less Vitamin E than Garden asparagus. Garden asparagus contains 1.13mg of Vitamin E , while Savoy cabbage contains 0.17mg.

Food varieties used in this article are Asparagus, raw and Cabbage, savoy, raw.

Infographic

Garden asparagus vs Savoy 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.
Garden asparagus
Garden asparagus
6
:
4
Savoy cabbage
Savoy cabbage
Contains more Iron +435%
Contains more Phosphorus +23.8%
Contains less Sodium -92.9%
Contains more Zinc +100%
Contains more Copper +204.8%
Contains more Selenium +155.6%
Contains more Calcium +45.8%
Contains more Magnesium +100%
Contains more Potassium +13.9%
Contains more Manganese +13.9%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Savoy cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 15% 20% 18% 21% 4% 8% 21% 24% 5%
Contains more Iron +435%
Contains more Phosphorus +23.8%
Contains less Sodium -92.9%
Contains more Zinc +100%
Contains more Copper +204.8%
Contains more Selenium +155.6%
Contains more Calcium +45.8%
Contains more Magnesium +100%
Contains more Potassium +13.9%
Contains more Manganese +13.9%

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.
Garden asparagus
Garden asparagus
5
:
5
Savoy cabbage
Savoy cabbage
Contains more Vitamin E +564.7%
Contains more Vitamin B1 +104.3%
Contains more Vitamin B2 +370%
Contains more Vitamin B3 +226%
Contains more Vitamin B5 +46.5%
Contains more Vitamin A +32.3%
Contains more Vitamin C +453.6%
Contains more Vitamin B6 +108.8%
Contains more Folate +53.8%
Contains more Vitamin K +65.4%
Garden asparagus
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%
Savoy cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
Contains more Vitamin E +564.7%
Contains more Vitamin B1 +104.3%
Contains more Vitamin B2 +370%
Contains more Vitamin B3 +226%
Contains more Vitamin B5 +46.5%
Contains more Vitamin A +32.3%
Contains more Vitamin C +453.6%
Contains more Vitamin B6 +108.8%
Contains more Folate +53.8%
Contains more Vitamin K +65.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
2
Savoy cabbage
Savoy cabbage
Contains more Fats +20%
Contains more Carbs +57.2%
Contains more Other +37.9%
Equal in Protein - 2
Equal in Water - 91
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Savoy cabbage
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more Fats +20%
Contains more Carbs +57.2%
Contains more Other +37.9%
Equal in Protein - 2
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Savoy cabbage
Savoy cabbage
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.049
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Savoy cabbage
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.049 g
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.049

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 Savoy cabbage
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Savoy cabbage Opinion
Net carbs 1.78g 3g Savoy cabbage
Protein 2.2g 2g Garden asparagus
Fats 0.12g 0.1g Garden asparagus
Carbs 3.88g 6.1g Savoy cabbage
Calories 20kcal 27kcal Savoy cabbage
Fructose 1g Garden asparagus
Sugar 1.88g 2.27g Garden asparagus
Fiber 2.1g 3.1g Savoy cabbage
Calcium 24mg 35mg Savoy cabbage
Iron 2.14mg 0.4mg Garden asparagus
Magnesium 14mg 28mg Savoy cabbage
Phosphorus 52mg 42mg Garden asparagus
Potassium 202mg 230mg Savoy cabbage
Sodium 2mg 28mg Garden asparagus
Zinc 0.54mg 0.27mg Garden asparagus
Copper 0.189mg 0.062mg Garden asparagus
Manganese 0.158mg 0.18mg Savoy cabbage
Selenium 2.3µg 0.9µg Garden asparagus
Vitamin A 756IU 1000IU Savoy cabbage
Vitamin A RAE 38µg 50µg Savoy cabbage
Vitamin E 1.13mg 0.17mg Garden asparagus
Vitamin C 5.6mg 31mg Savoy cabbage
Vitamin B1 0.143mg 0.07mg Garden asparagus
Vitamin B2 0.141mg 0.03mg Garden asparagus
Vitamin B3 0.978mg 0.3mg Garden asparagus
Vitamin B5 0.274mg 0.187mg Garden asparagus
Vitamin B6 0.091mg 0.19mg Savoy cabbage
Folate 52µg 80µg Savoy cabbage
Vitamin K 41.6µg 68.8µg Savoy cabbage
Tryptophan 0.027mg 0.02mg Garden asparagus
Threonine 0.084mg 0.069mg Garden asparagus
Isoleucine 0.075mg 0.101mg Savoy cabbage
Leucine 0.128mg 0.103mg Garden asparagus
Lysine 0.104mg 0.094mg Garden asparagus
Methionine 0.031mg 0.02mg Garden asparagus
Phenylalanine 0.075mg 0.064mg Garden asparagus
Valine 0.115mg 0.085mg Garden asparagus
Histidine 0.049mg 0.041mg Garden asparagus
Saturated Fat 0.04g 0.013g Savoy cabbage
Monounsaturated Fat 0g 0.007g Savoy cabbage
Polyunsaturated fat 0.05g 0.049g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Savoy 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
40%
Savoy cabbage
Minerals Daily Need Coverage Score
25%
Garden asparagus
14%
Savoy cabbage

Comparison summary

Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Savoy cabbage
Savoy cabbage is cheaper (difference - $3.6)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 26mg)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.