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  6. Garden asparagus vs. Celtuce

Garden asparagus vs. Celtuce — In-Depth Nutrition Comparison

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What are the main differences between Garden asparagus and Celtuce?

  • Garden asparagus is richer in Iron, Copper, Vitamin B1, and Vitamin B2, yet Celtuce is richer in Manganese, Vitamin C, and Vitamin A RAE.
  • Celtuce's daily need coverage for Manganese is 23% higher.
  • Garden asparagus has 5 times more Copper than Celtuce. Garden asparagus has 0.189mg of Copper, while Celtuce has 0.04mg.

We used Asparagus, raw and Celtuce, raw types in this comparison.

Infographic

Garden asparagus vs Celtuce 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.
Garden asparagus
Garden asparagus
6
:
4
Celtuce
Celtuce
Contains more Iron +289.1%
Contains more Phosphorus +33.3%
Contains less Sodium -81.8%
Contains more Zinc +100%
Contains more Copper +372.5%
Contains more Selenium +155.6%
Contains more Calcium +62.5%
Contains more Magnesium +100%
Contains more Potassium +63.4%
Contains more Manganese +335.4%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Celtuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 21% 20% 17% 30% 2% 8% 14% 90% 5%
Contains more Iron +289.1%
Contains more Phosphorus +33.3%
Contains less Sodium -81.8%
Contains more Zinc +100%
Contains more Copper +372.5%
Contains more Selenium +155.6%
Contains more Calcium +62.5%
Contains more Magnesium +100%
Contains more Potassium +63.4%
Contains more Manganese +335.4%

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.
Garden asparagus
Garden asparagus
8
:
2
Celtuce
Celtuce
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B5 +49.7%
Contains more Vitamin B6 +82%
Contains more Folate +13%
Contains more Vitamin A +363%
Contains more Vitamin C +248.2%
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%
Celtuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 210% 0% 0% 65% 14% 17% 11% 11% 12% 35% 0% 0%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B5 +49.7%
Contains more Vitamin B6 +82%
Contains more Folate +13%
Contains more Vitamin A +363%
Contains more Vitamin C +248.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Celtuce
Celtuce
Contains more Protein +158.8%
Contains more Fats +150%
Contains more Other +20.7%
Equal in Carbs - 3.65
Equal in Water - 94.5
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
Celtuce
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
Contains more Protein +158.8%
Contains more Fats +150%
Contains more Other +20.7%
Equal in Carbs - 3.65
Equal in Water - 94.5

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Celtuce Opinion
Net carbs 1.78g 1.95g Celtuce
Protein 2.2g 0.85g Garden asparagus
Fats 0.12g 0.3g Celtuce
Carbs 3.88g 3.65g Garden asparagus
Calories 20kcal 18kcal Garden asparagus
Fructose 1g Garden asparagus
Sugar 1.88g Celtuce
Fiber 2.1g 1.7g Garden asparagus
Calcium 24mg 39mg Celtuce
Iron 2.14mg 0.55mg Garden asparagus
Magnesium 14mg 28mg Celtuce
Phosphorus 52mg 39mg Garden asparagus
Potassium 202mg 330mg Celtuce
Sodium 2mg 11mg Garden asparagus
Zinc 0.54mg 0.27mg Garden asparagus
Copper 0.189mg 0.04mg Garden asparagus
Manganese 0.158mg 0.688mg Celtuce
Selenium 2.3µg 0.9µg Garden asparagus
Vitamin A 756IU 3500IU Celtuce
Vitamin A RAE 38µg 175µg Celtuce
Vitamin E 1.13mg Garden asparagus
Vitamin C 5.6mg 19.5mg Celtuce
Vitamin B1 0.143mg 0.055mg Garden asparagus
Vitamin B2 0.141mg 0.07mg Garden asparagus
Vitamin B3 0.978mg 0.55mg Garden asparagus
Vitamin B5 0.274mg 0.183mg Garden asparagus
Vitamin B6 0.091mg 0.05mg Garden asparagus
Folate 52µg 46µg Garden asparagus
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.027mg 0.006mg Garden asparagus
Threonine 0.084mg 0.039mg Garden asparagus
Isoleucine 0.075mg 0.055mg Garden asparagus
Leucine 0.128mg 0.052mg Garden asparagus
Lysine 0.104mg 0.055mg Garden asparagus
Methionine 0.031mg 0.01mg Garden asparagus
Phenylalanine 0.075mg 0.036mg Garden asparagus
Valine 0.115mg 0.046mg Garden asparagus
Histidine 0.049mg 0.015mg Garden asparagus
Saturated Fat 0.04g Celtuce
Polyunsaturated fat 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Celtuce
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
29%
Garden asparagus
31%
Celtuce
Minerals Daily Need Coverage Score
25%
Garden asparagus
21%
Celtuce

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Celtuce
Celtuce is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Celtuce
Celtuce is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Celtuce
Celtuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Celtuce
Celtuce 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.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.