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

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

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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. 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.