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  6. Collard Greens vs. Garden asparagus

Collard Greens vs. Garden asparagus — In-Depth Nutrition Comparison

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Summary of differences between Collard Greens and Garden asparagus

  • Collard Greens has more Vitamin K, Vitamin A RAE, Manganese, Vitamin C, Calcium, and Fiber, while Garden asparagus has more Copper, Iron, Folate, and Vitamin B1.
  • Collard Greens covers your daily need of Vitamin K 304% more than Garden asparagus.
  • Collard Greens contains 10 times more Vitamin A RAE than Garden asparagus. While Collard Greens contains 380µg of Vitamin A RAE, Garden asparagus contains only 38µg.

These are the specific foods used in this comparison Collards, cooked, boiled, drained, without salt and Asparagus, raw.

Infographic

Collard Greens 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.
Collard Greens
Collard Greens
3
:
7
Garden asparagus
Garden asparagus
Contains more Calcium +487.5%
Contains more Magnesium +50%
Contains more Manganese +222.8%
Contains more Iron +89.4%
Contains more Phosphorus +62.5%
Contains more Potassium +72.6%
Contains less Sodium -86.7%
Contains more Zinc +134.8%
Contains more Copper +270.6%
Contains more Selenium +360%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
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 +487.5%
Contains more Magnesium +50%
Contains more Manganese +222.8%
Contains more Iron +89.4%
Contains more Phosphorus +62.5%
Contains more Potassium +72.6%
Contains less Sodium -86.7%
Contains more Zinc +134.8%
Contains more Copper +270.6%
Contains more Selenium +360%

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.
Collard Greens
Collard Greens
4
:
6
Garden asparagus
Garden asparagus
Contains more Vitamin A +905.3%
Contains more Vitamin C +225%
Contains more Vitamin B6 +40.7%
Contains more Vitamin K +877.4%
Contains more Vitamin E +28.4%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B2 +33%
Contains more Vitamin B3 +70.1%
Contains more Vitamin B5 +25.7%
Contains more Folate +225%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
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 +905.3%
Contains more Vitamin C +225%
Contains more Vitamin B6 +40.7%
Contains more Vitamin K +877.4%
Contains more Vitamin E +28.4%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B2 +33%
Contains more Vitamin B3 +70.1%
Contains more Vitamin B5 +25.7%
Contains more Folate +225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +23.2%
Contains more Fats +500%
Contains more Carbs +45.6%
Contains more Other +27.6%
Equal in Water - 93.22
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 Protein +23.2%
Contains more Fats +500%
Contains more Carbs +45.6%
Contains more Other +27.6%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +246%
Contains less Saturated Fat -14.9%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +246%
Contains less Saturated Fat -14.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Collard Greens Garden asparagus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Garden asparagus Opinion
Net carbs 1.65g 1.78g Garden asparagus
Protein 2.71g 2.2g Collard Greens
Fats 0.72g 0.12g Collard Greens
Carbs 5.65g 3.88g Collard Greens
Calories 33kcal 20kcal Collard Greens
Fructose 1g Garden asparagus
Sugar 0.4g 1.88g Collard Greens
Fiber 4g 2.1g Collard Greens
Calcium 141mg 24mg Collard Greens
Iron 1.13mg 2.14mg Garden asparagus
Magnesium 21mg 14mg Collard Greens
Phosphorus 32mg 52mg Garden asparagus
Potassium 117mg 202mg Garden asparagus
Sodium 15mg 2mg Garden asparagus
Zinc 0.23mg 0.54mg Garden asparagus
Copper 0.051mg 0.189mg Garden asparagus
Manganese 0.51mg 0.158mg Collard Greens
Selenium 0.5µg 2.3µg Garden asparagus
Vitamin A 7600IU 756IU Collard Greens
Vitamin A RAE 380µg 38µg Collard Greens
Vitamin E 0.88mg 1.13mg Garden asparagus
Vitamin C 18.2mg 5.6mg Collard Greens
Vitamin B1 0.04mg 0.143mg Garden asparagus
Vitamin B2 0.106mg 0.141mg Garden asparagus
Vitamin B3 0.575mg 0.978mg Garden asparagus
Vitamin B5 0.218mg 0.274mg Garden asparagus
Vitamin B6 0.128mg 0.091mg Collard Greens
Folate 16µg 52µg Garden asparagus
Vitamin K 406.6µg 41.6µg Collard Greens
Tryptophan 0.027mg 0.027mg
Threonine 0.074mg 0.084mg Garden asparagus
Isoleucine 0.086mg 0.075mg Collard Greens
Leucine 0.13mg 0.128mg Collard Greens
Lysine 0.101mg 0.104mg Garden asparagus
Methionine 0.028mg 0.031mg Garden asparagus
Phenylalanine 0.075mg 0.075mg
Valine 0.104mg 0.115mg Garden asparagus
Histidine 0.04mg 0.049mg Garden asparagus
Saturated Fat 0.047g 0.04g Garden asparagus
Monounsaturated Fat 0.026g 0g Collard Greens
Polyunsaturated fat 0.173g 0.05g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Garden asparagus
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
138%
Collard Greens
29%
Garden asparagus
Minerals Daily Need Coverage Score
22%
Collard Greens
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.007g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.