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Garden asparagus vs Seaweed - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $4)
Which food contains less Sugars?
Seaweed
Seaweed contains less Sugars (difference - 1.28g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.207g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 231mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Seaweed
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Garden asparagus
29
Seaweed
Mineral Summary Score
16
Garden asparagus
35
Seaweed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +127%
Contains more Copper +45.4%
Contains more Phosphorus +23.8%
Contains less Sodium -99.1%
Contains more Iron +33.2%
Contains more Calcium +600%
Contains more Magnesium +764.3%
Contains more Zinc +127.8%
Contains more Potassium +127%
Contains more Copper +45.4%
Contains more Phosphorus +23.8%
Contains less Sodium -99.1%
Contains more Iron +33.2%
Contains more Calcium +600%
Contains more Magnesium +764.3%
Contains more Zinc +127.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +86.7%
Contains more Vitamin A +551.7%
Contains more Vitamin E +29.9%
Contains more Vitamin B1 +186%
Contains more Vitamin B3 +108.1%
Contains more Vitamin B6 +4450%
Contains more Vitamin B5 +134.3%
Contains more Vitamin K +58.7%
Equal in Vitamin B2 - 0.15
Contains more Vitamin C +86.7%
Contains more Vitamin A +551.7%
Contains more Vitamin E +29.9%
Contains more Vitamin B1 +186%
Contains more Vitamin B3 +108.1%
Contains more Vitamin B6 +4450%
Contains more Vitamin B5 +134.3%
Contains more Vitamin K +58.7%
Equal in Vitamin B2 - 0.15

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Garden asparagus
10%
Seaweed
Carbohydrates
4%
Garden asparagus
10%
Seaweed
Fats
1%
Garden asparagus
3%
Seaweed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Seaweed Opinion
Calories 20 43 Seaweed
Protein 2.2 1.68 Garden asparagus
Fats 0.12 0.56 Seaweed
Vitamin C 5.6 3 Garden asparagus
Carbs 3.88 9.57 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 2.85 Seaweed
Calcium 24 168 Seaweed
Potassium 202 89 Garden asparagus
Magnesium 14 121 Seaweed
Sugars 1.88 0.6 Garden asparagus
Fiber 2.1 1.3 Garden asparagus
Copper 0.189 0.13 Garden asparagus
Zinc 0.54 1.23 Seaweed
Starch
Phosphorus 52 42 Garden asparagus
Sodium 2 233 Garden asparagus
Vitamin A 756 116 Garden asparagus
Vitamin E 1.13 0.87 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.05 Garden asparagus
Vitamin B2 0.141 0.15 Seaweed
Vitamin B3 0.978 0.47 Garden asparagus
Vitamin B5 0.274 0.642 Seaweed
Vitamin B6 0.091 0.002 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 66 Seaweed
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.247 Garden asparagus
Monounsaturated Fat 0 0.098 Seaweed
Polyunsaturated fat 0.05 0.047 Garden asparagus
Tryptophan 0.027 0.048 Seaweed
Threonine 0.084 0.055 Garden asparagus
Isoleucine 0.075 0.076 Seaweed
Leucine 0.128 0.083 Garden asparagus
Lysine 0.104 0.082 Garden asparagus
Methionine 0.031 0.025 Garden asparagus
Phenylalanine 0.075 0.043 Garden asparagus
Valine 0.115 0.072 Garden asparagus
Histidine 0.049 0.024 Garden asparagus
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.