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  6. Asparagus vs. Grape leaves

Asparagus vs. Grape leaves — In-Depth Nutrition Comparison

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A recap on differences between asparagus and grape leaves

  • Asparagus has less vitamin A, manganese, vitamin K, fiber, calcium, copper, vitamin B6, magnesium, vitamin B2, and vitamin B3.
  • Grape leaves cover your daily vitamin A needs 535% more than asparagus.

Food varieties used in this article are Asparagus, raw and Grape leaves, raw.

Infographic

Asparagus vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +155.6%
Contains more MagnesiumMagnesium +578.6%
Contains more CalciumCalcium +1412.5%
Contains more PotassiumPotassium +34.7%
Contains more IronIron +22.9%
Contains more CopperCopper +119.6%
Contains more ZincZinc +24.1%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +1707%

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% 13% 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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +257.5%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more CholineCholine +25%
Contains more Vitamin CVitamin C +98.2%
Contains more Vitamin AVitamin A +3521.1%
Contains more Vitamin EVitamin E +77%
Contains more Vitamin B2Vitamin B2 +151.1%
Contains more Vitamin B3Vitamin B3 +141.5%
Contains more Vitamin B6Vitamin B6 +339.6%
Contains more Vitamin KVitamin K +161.1%
Contains more FolateFolate +59.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Grape leaves DV% diff.
Vitamin A 38µg 1376µg 149%
Manganese 0.158mg 2.855mg 117%
Vitamin K 41.6µg 108.6µg 56%
Fiber 2.1g 11g 36%
Calcium 24mg 363mg 34%
Copper 0.189mg 0.415mg 25%
Vitamin B6 0.091mg 0.4mg 24%
Magnesium 14mg 95mg 19%
Vitamin B2 0.141mg 0.354mg 16%
Vitamin B1 0.143mg 0.04mg 9%
Vitamin B3 0.978mg 2.362mg 9%
Folate 52µg 83µg 8%
Protein 2.2g 5.6g 7%
Polyunsaturated fat 0.05g 1.065g 7%
Iron 2.14mg 2.63mg 6%
Phosphorus 52mg 91mg 6%
Vitamin C 5.6mg 11.1mg 6%
Vitamin E 1.13mg 2mg 6%
Calories 20kcal 93kcal 4%
Carbs 3.88g 17.31g 4%
Selenium 2.3µg 0.9µg 3%
Fats 0.12g 2.12g 3%
Potassium 202mg 272mg 2%
Fructose 1g 1%
Vitamin B5 0.274mg 0.231mg 1%
Zinc 0.54mg 0.67mg 1%
Choline 16mg 12.8mg 1%
Saturated fat 0.04g 0.336g 1%
Net carbs 1.78g 6.31g N/A
Sugar 1.88g 6.3g N/A
Sodium 2mg 9mg 0%
Monounsaturated fat 0g 0.081g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

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% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +27.1%
Contains more ProteinProtein +154.5%
Contains more FatsFats +1666.7%
Contains more CarbsCarbs +346.1%
Contains more OtherOther +184.5%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +2030%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.