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  6. Savoy cabbage vs. Garden asparagus

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

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A recap on differences between Savoy cabbage and Garden asparagus

  • Savoy cabbage has more Vitamin C, Vitamin K, Vitamin B6, and Folate, however, Garden asparagus is higher in Iron, Copper, Vitamin B2, Vitamin E , and Vitamin B1.
  • Savoy cabbage covers your daily Vitamin C needs 28% more than Garden asparagus.
  • Garden asparagus contains 2 times less Vitamin B6 than Savoy cabbage. Savoy cabbage contains 0.19mg of Vitamin B6, while Garden asparagus contains 0.091mg.

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

Infographic

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

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.
Savoy cabbage
Savoy cabbage
5
:
5
Garden asparagus
Garden asparagus
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%
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%
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%
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%
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%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Savoy 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
40%
Savoy cabbage
29%
Garden asparagus
Minerals Daily Need Coverage Score
14%
Savoy cabbage
25%
Garden asparagus

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