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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, 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 than Garden asparagus. While Chinese cabbage has 223µg of Vitamin A, 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 Potassium +24.8%
Contains more Magnesium +35.7%
Contains more Iron +167.5%
Contains more Copper +800%
Contains more Zinc +184.2%
Contains more Phosphorus +40.5%
Contains less Sodium -96.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Calcium +337.5%
Contains more Potassium +24.8%
Contains more Magnesium +35.7%
Contains more Iron +167.5%
Contains more Copper +800%
Contains more Zinc +184.2%
Contains more Phosphorus +40.5%
Contains less Sodium -96.9%

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 +703.6%
Contains more Vitamin A +491%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin C +703.6%
Contains more Vitamin A +491%
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 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
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 the food
Protein
9%
Chinese cabbage
13%
Garden asparagus
Carbohydrates
2%
Chinese cabbage
4%
Garden asparagus
Fats
1%
Chinese cabbage
1%
Garden asparagus

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.
Chinese cabbage Garden asparagus
Lower in Sodium ok
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 63mg)
Which food contains less Sugars?
Chinese cabbage
Chinese cabbage contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Chinese cabbage Garden asparagus Opinion
Calories 13 20 Garden asparagus
Protein 1.5 2.2 Garden asparagus
Fats 0.2 0.12 Chinese cabbage
Vitamin C 45 5.6 Chinese cabbage
Carbs 2.18 3.88 Garden asparagus
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 2.14 Garden asparagus
Calcium 105 24 Chinese cabbage
Potassium 252 202 Chinese cabbage
Magnesium 19 14 Chinese cabbage
Sugars 1.18 1.88 Chinese cabbage
Fiber 1 2.1 Garden asparagus
Copper 0.021 0.189 Garden asparagus
Zinc 0.19 0.54 Garden asparagus
Starch
Phosphorus 37 52 Garden asparagus
Sodium 65 2 Garden asparagus
Vitamin A 4468 756 Chinese cabbage
Vitamin E 0.09 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.04 0.143 Garden asparagus
Vitamin B2 0.07 0.141 Garden asparagus
Vitamin B3 0.5 0.978 Garden asparagus
Vitamin B5 0.088 0.274 Garden asparagus
Vitamin B6 0.194 0.091 Chinese cabbage
Vitamin B12 0 0
Vitamin K 45.5 41.6 Chinese cabbage
Folate 66 52 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.027 0.04 Chinese cabbage
Monounsaturated Fat 0.015 0 Chinese cabbage
Polyunsaturated fat 0.096 0.05 Chinese cabbage
Tryptophan 0.015 0.027 Garden asparagus
Threonine 0.049 0.084 Garden asparagus
Isoleucine 0.085 0.075 Chinese cabbage
Leucine 0.088 0.128 Garden asparagus
Lysine 0.089 0.104 Garden asparagus
Methionine 0.009 0.031 Garden asparagus
Phenylalanine 0.044 0.075 Garden asparagus
Valine 0.066 0.115 Garden asparagus
Histidine 0.026 0.049 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.