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Chinese cabbage vs Garden asparagus - In-Depth Nutrition Comparison

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What are the differences between Chinese cabbage and Garden asparagus?

  • Chinese cabbage is higher in Vitamin C, Vitamin A RAE, Calcium, and Vitamin B6, yet Garden asparagus is higher in Copper, Iron, Vitamin B1, Vitamin E , and Vitamin B2.
  • Chinese cabbage's daily need coverage for Vitamin C is 44% more.
  • Chinese cabbage has 6 times more Vitamin A RAE than Garden asparagus. While Chinese cabbage has 223µg of Vitamin A RAE, Garden asparagus has only 38µg.

We used Cabbage, chinese (pak-choi), raw and Asparagus, raw types in this article.

Infographic

Chinese cabbage vs Garden asparagus infographic
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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 Calcium +337.5%
Contains more Magnesium +35.7%
Contains more Potassium +24.8%
Contains more Iron +167.5%
Contains more Phosphorus +40.5%
Contains less Sodium -96.9%
Contains more Zinc +184.2%
Contains more Copper +800%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +337.5%
Contains more Magnesium +35.7%
Contains more Potassium +24.8%
Contains more Iron +167.5%
Contains more Phosphorus +40.5%
Contains less Sodium -96.9%
Contains more Zinc +184.2%
Contains more Copper +800%

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 A +491%
Contains more Vitamin C +703.6%
Contains more Vitamin B6 +113.2%
Contains more Folate +26.9%
Contains more Vitamin E +1155.6%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +95.6%
Contains more Vitamin B5 +211.4%
Equal in Vitamin K - 41.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
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 +491%
Contains more Vitamin C +703.6%
Contains more Vitamin B6 +113.2%
Contains more Folate +26.9%
Contains more Vitamin E +1155.6%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +95.6%
Contains more Vitamin B5 +211.4%
Equal in Vitamin K - 41.6

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese cabbage Garden asparagus
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price 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 Chinese cabbage Garden asparagus Opinion
Net carbs 1.18g 1.78g Garden asparagus
Protein 1.5g 2.2g Garden asparagus
Fats 0.2g 0.12g Chinese cabbage
Carbs 2.18g 3.88g Garden asparagus
Calories 13kcal 20kcal Garden asparagus
Starch g g
Fructose g 1g Garden asparagus
Sugar 1.18g 1.88g Chinese cabbage
Fiber 1g 2.1g Garden asparagus
Calcium 105mg 24mg Chinese cabbage
Iron 0.8mg 2.14mg Garden asparagus
Magnesium 19mg 14mg Chinese cabbage
Phosphorus 37mg 52mg Garden asparagus
Potassium 252mg 202mg Chinese cabbage
Sodium 65mg 2mg Garden asparagus
Zinc 0.19mg 0.54mg Garden asparagus
Copper 0.021mg 0.189mg Garden asparagus
Vitamin A 4468IU 756IU Chinese cabbage
Vitamin E 0.09mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 45mg 5.6mg Chinese cabbage
Vitamin B1 0.04mg 0.143mg Garden asparagus
Vitamin B2 0.07mg 0.141mg Garden asparagus
Vitamin B3 0.5mg 0.978mg Garden asparagus
Vitamin B5 0.088mg 0.274mg Garden asparagus
Vitamin B6 0.194mg 0.091mg Chinese cabbage
Folate 66µg 52µg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 45.5µg 41.6µg Chinese cabbage
Tryptophan 0.015mg 0.027mg Garden asparagus
Threonine 0.049mg 0.084mg Garden asparagus
Isoleucine 0.085mg 0.075mg Chinese cabbage
Leucine 0.088mg 0.128mg Garden asparagus
Lysine 0.089mg 0.104mg Garden asparagus
Methionine 0.009mg 0.031mg Garden asparagus
Phenylalanine 0.044mg 0.075mg Garden asparagus
Valine 0.066mg 0.115mg Garden asparagus
Histidine 0.026mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.04g Chinese cabbage
Monounsaturated Fat 0.015g 0g Chinese cabbage
Polyunsaturated fat 0.096g 0.05g Chinese cabbage

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
56
Chinese cabbage
29
Garden asparagus
Mineral Summary Score
17
Chinese cabbage
27
Garden asparagus

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 food.
Protein
9%
Chinese cabbage
13%
Garden asparagus
Carbohydrates
2%
Chinese cabbage
4%
Garden asparagus
Fats
1%
Chinese cabbage
1%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 63mg)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $3.6)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.