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Asparagus vs. Cabbage — In-Depth Nutrition Comparison

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Significant differences between Asparagus and Cabbage

  • Asparagus has more Iron, Copper, Vitamin B2, Vitamin B1, and Vitamin E , however, Cabbage is richer in Vitamin C, and Vitamin K.
  • Cabbage covers your daily Vitamin C needs 34% more than Asparagus.
  • Cabbage has 10 times less Copper than Asparagus. Asparagus has 0.189mg of Copper, while Cabbage has 0.019mg.

Specific food types used in this comparison are Asparagus, raw and Cabbage, raw.

Infographic

Asparagus vs Cabbage 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +18.8%
Contains more IronIron +355.3%
Contains more CopperCopper +894.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +666.7%
Contains more CalciumCalcium +66.7%
~equal in Manganese ~0.16mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 45% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 122% 5.9% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
Contains more Vitamin AVitamin A +671.4%
Contains more Vitamin E Vitamin E +653.3%
Contains more Vitamin B1Vitamin B1 +134.4%
Contains more Vitamin B2Vitamin B2 +252.5%
Contains more Vitamin B3Vitamin B3 +317.9%
Contains more Vitamin B5Vitamin B5 +29.2%
Contains more FolateFolate +20.9%
Contains more CholineCholine +49.5%
Contains more Vitamin CVitamin C +553.6%
Contains more Vitamin B6Vitamin B6 +36.3%
Contains more Vitamin KVitamin K +82.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more ProteinProtein +71.9%
Contains more FatsFats +20%
Contains more CarbsCarbs +49.5%
Contains more OtherOther +10.3%
~equal in Water ~92.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated Fat: Sat. Fat 0.04 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
50% 25% 25%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Poly. FatPolyunsaturated fat +194.1%
Contains less Sat. FatSaturated Fat -15%
Contains more Mono. FatMonounsaturated Fat +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 52% 45%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 1.67 g
Fructose: 1.45 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more SucroseSucrose +187.5%
Contains more GlucoseGlucose +156.9%
Contains more FructoseFructose +45%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Asparagus Cabbage Opinion
Calories 20kcal 25kcal Cabbage
Protein 2.2g 1.28g Asparagus
Fats 0.12g 0.1g Asparagus
Vitamin C 5.6mg 36.6mg Cabbage
Net carbs 1.78g 3.3g Cabbage
Carbs 3.88g 5.8g Cabbage
Magnesium 14mg 12mg Asparagus
Calcium 24mg 40mg Cabbage
Potassium 202mg 170mg Asparagus
Iron 2.14mg 0.47mg Asparagus
Sugar 1.88g 3.2g Asparagus
Fiber 2.1g 2.5g Cabbage
Copper 0.189mg 0.019mg Asparagus
Zinc 0.54mg 0.18mg Asparagus
Phosphorus 52mg 26mg Asparagus
Sodium 2mg 18mg Asparagus
Vitamin A 756IU 98IU Asparagus
Vitamin A RAE 38µg 5µg Asparagus
Vitamin E 1.13mg 0.15mg Asparagus
Manganese 0.158mg 0.16mg Cabbage
Selenium 2.3µg 0.3µg Asparagus
Vitamin B1 0.143mg 0.061mg Asparagus
Vitamin B2 0.141mg 0.04mg Asparagus
Vitamin B3 0.978mg 0.234mg Asparagus
Vitamin B5 0.274mg 0.212mg Asparagus
Vitamin B6 0.091mg 0.124mg Cabbage
Vitamin K 41.6µg 76µg Cabbage
Folate 52µg 43µg Asparagus
Choline 16mg 10.7mg Asparagus
Saturated Fat 0.04g 0.034g Cabbage
Monounsaturated Fat 0g 0.017g Cabbage
Polyunsaturated fat 0.05g 0.017g Asparagus
Tryptophan 0.027mg 0.011mg Asparagus
Threonine 0.084mg 0.035mg Asparagus
Isoleucine 0.075mg 0.03mg Asparagus
Leucine 0.128mg 0.041mg Asparagus
Lysine 0.104mg 0.044mg Asparagus
Methionine 0.031mg 0.012mg Asparagus
Phenylalanine 0.075mg 0.032mg Asparagus
Valine 0.115mg 0.042mg Asparagus
Histidine 0.049mg 0.022mg Asparagus
Fructose 1g 1.45g Cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Asparagus
33%
Cabbage
Minerals Daily Need Coverage Score
25%
Asparagus
10%
Cabbage

Comparison summary

Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $3.8)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.