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

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Differences between Napa cabbage and Garden asparagus

  • 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.

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

Infographic

Napa cabbage vs Garden asparagus 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 Calcium +20.8%
Contains more Manganese +28.5%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +20.8%
Contains more Manganese +28.5%
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%

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 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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%
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 Fats +41.7%
Contains more Protein +100%
Contains more Carbs +74%
Contains more Other +241.2%
Equal in Water - 93.22
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +41.7%
Contains more Protein +100%
Contains more Carbs +74%
Contains more Other +241.2%
Equal in Water - 93.22

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Napa cabbage Garden asparagus
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 Napa cabbage Garden asparagus Opinion
Net carbs 2.23g 1.78g Napa cabbage
Protein 1.1g 2.2g Garden asparagus
Fats 0.17g 0.12g Napa cabbage
Carbs 2.23g 3.88g Garden asparagus
Calories 12kcal 20kcal Garden asparagus
Fructose 1g Garden asparagus
Sugar 1.88g Napa cabbage
Fiber 2.1g Garden asparagus
Calcium 29mg 24mg Napa cabbage
Iron 0.74mg 2.14mg Garden asparagus
Magnesium 8mg 14mg Garden asparagus
Phosphorus 19mg 52mg Garden asparagus
Potassium 87mg 202mg Garden asparagus
Sodium 11mg 2mg Garden asparagus
Zinc 0.14mg 0.54mg Garden asparagus
Copper 0.096mg 0.189mg Garden asparagus
Manganese 0.203mg 0.158mg Napa cabbage
Selenium 0.4µg 2.3µg Garden asparagus
Vitamin A 263IU 756IU Garden asparagus
Vitamin A RAE 13µg 38µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 3.2mg 5.6mg Garden asparagus
Vitamin B1 0.005mg 0.143mg Garden asparagus
Vitamin B2 0.025mg 0.141mg Garden asparagus
Vitamin B3 0.466mg 0.978mg Garden asparagus
Vitamin B5 0.035mg 0.274mg Garden asparagus
Vitamin B6 0.037mg 0.091mg Garden asparagus
Folate 43µg 52µg 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
Napa cabbage Garden asparagus
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
7%
Napa cabbage
29%
Garden asparagus
Minerals Daily Need Coverage Score
12%
Napa cabbage
25%
Garden asparagus

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