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Garden asparagus vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between Garden asparagus and Wakame

  • Garden asparagus has more Vitamin K, Vitamin B1, and Vitamin B6, however, Wakame is richer in Manganese, Folate, Magnesium, Calcium, Copper, and Vitamin B5.
  • Wakame covers your daily Manganese needs 54% more than Garden asparagus.
  • Wakame has 46 times less Vitamin B6 than Garden asparagus. Garden asparagus has 0.091mg of Vitamin B6, while Wakame has 0.002mg.
  • Garden asparagus contains less Sodium.

Specific food types used in this comparison are Asparagus, raw and Seaweed, wakame, raw.

Infographic

Garden asparagus vs Wakame 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 Potassium +304%
Contains less Sodium -99.8%
Contains more Zinc +42.1%
Contains more Selenium +228.6%
Contains more Calcium +525%
Contains more Magnesium +664.3%
Contains more Phosphorus +53.8%
Contains more Copper +50.3%
Contains more Manganese +786.1%
Equal in Iron - 2.18
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 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +304%
Contains less Sodium -99.8%
Contains more Zinc +42.1%
Contains more Selenium +228.6%
Contains more Calcium +525%
Contains more Magnesium +664.3%
Contains more Phosphorus +53.8%
Contains more Copper +50.3%
Contains more Manganese +786.1%
Equal in Iron - 2.18

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.
:
4
Wakame
Contains more Vitamin A +110%
Contains more Vitamin E +13%
Contains more Vitamin C +86.7%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B6 +4450%
Contains more Vitamin K +684.9%
Contains more Vitamin B2 +63.1%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +154.4%
Contains more Folate +276.9%
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 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +110%
Contains more Vitamin E +13%
Contains more Vitamin C +86.7%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B6 +4450%
Contains more Vitamin K +684.9%
Contains more Vitamin B2 +63.1%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +154.4%
Contains more Folate +276.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +16.5%
Contains more Protein +37.7%
Contains more Fats +433.3%
Contains more Carbs +135.6%
Contains more Other +1141.4%
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Water +16.5%
Contains more Protein +37.7%
Contains more Fats +433.3%
Contains more Carbs +135.6%
Contains more Other +1141.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +336%
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +336%

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Wakame Opinion
Net carbs 1.78g 8.64g Wakame
Protein 2.2g 3.03g Wakame
Fats 0.12g 0.64g Wakame
Carbs 3.88g 9.14g Wakame
Calories 20kcal 45kcal Wakame
Fructose 1g Garden asparagus
Sugar 1.88g 0.65g Wakame
Fiber 2.1g 0.5g Garden asparagus
Calcium 24mg 150mg Wakame
Iron 2.14mg 2.18mg Wakame
Magnesium 14mg 107mg Wakame
Phosphorus 52mg 80mg Wakame
Potassium 202mg 50mg Garden asparagus
Sodium 2mg 872mg Garden asparagus
Zinc 0.54mg 0.38mg Garden asparagus
Copper 0.189mg 0.284mg Wakame
Manganese 0.158mg 1.4mg Wakame
Selenium 2.3µg 0.7µg Garden asparagus
Vitamin A 756IU 360IU Garden asparagus
Vitamin A RAE 38µg 18µg Garden asparagus
Vitamin E 1.13mg 1mg Garden asparagus
Vitamin C 5.6mg 3mg Garden asparagus
Vitamin B1 0.143mg 0.06mg Garden asparagus
Vitamin B2 0.141mg 0.23mg Wakame
Vitamin B3 0.978mg 1.6mg Wakame
Vitamin B5 0.274mg 0.697mg Wakame
Vitamin B6 0.091mg 0.002mg Garden asparagus
Folate 52µg 196µg Wakame
Vitamin K 41.6µg 5.3µg Garden asparagus
Tryptophan 0.027mg 0.035mg Wakame
Threonine 0.084mg 0.165mg Wakame
Isoleucine 0.075mg 0.087mg Wakame
Leucine 0.128mg 0.257mg Wakame
Lysine 0.104mg 0.112mg Wakame
Methionine 0.031mg 0.063mg Wakame
Phenylalanine 0.075mg 0.112mg Wakame
Valine 0.115mg 0.209mg Wakame
Histidine 0.049mg 0.015mg Garden asparagus
Saturated Fat 0.04g 0.13g Garden asparagus
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0g 0.058g Wakame
Polyunsaturated fat 0.05g 0.218g Wakame

Which food is preferable for your diet?

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

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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
29%
Wakame
Minerals Daily Need Coverage Score
25%
Garden asparagus
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.23g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 870mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.09g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.