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Garden asparagus vs Chinese cabbage - In-Depth Nutrition Comparison

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What are the differences between Garden asparagus and Chinese cabbage?

  • Garden asparagus is higher in Copper, Iron, Vitamin B1, Vitamin E , and Vitamin B2, yet Chinese cabbage is higher in Vitamin C, Vitamin A, Calcium, and Vitamin B6.
  • Chinese cabbage's daily need coverage for Vitamin C is 44% more.
  • Garden asparagus has 13 times more Vitamin E than Chinese cabbage. While Garden asparagus has 1.13mg of Vitamin E , Chinese cabbage has only 0.09mg.

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

Infographic

Garden asparagus vs Chinese 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +167.5%
Contains more Copper +800%
Contains more Zinc +184.2%
Contains more Phosphorus +40.5%
Contains less Sodium -96.9%
Contains more Calcium +337.5%
Contains more Potassium +24.8%
Contains more Magnesium +35.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Contains more Iron +167.5%
Contains more Copper +800%
Contains more Zinc +184.2%
Contains more Phosphorus +40.5%
Contains less Sodium -96.9%
Contains more Calcium +337.5%
Contains more Potassium +24.8%
Contains more Magnesium +35.7%

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 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%
Contains more Vitamin C +703.6%
Contains more Vitamin A +491%
Contains more Vitamin B6 +113.2%
Contains more Folate +26.9%
Equal in Vitamin K - 45.5
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%
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%
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%
Contains more Vitamin C +703.6%
Contains more Vitamin A +491%
Contains more Vitamin B6 +113.2%
Contains more Folate +26.9%
Equal in Vitamin K - 45.5

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
29
Garden asparagus
56
Chinese cabbage
Mineral Summary Score
27
Garden asparagus
17
Chinese cabbage

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

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.
Garden asparagus Chinese cabbage
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Chinese cabbage
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 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.

All nutrients comparison - raw data values

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

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.