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  6. Garden asparagus vs. Kale

Garden asparagus vs. Kale — In-Depth Nutrition Comparison

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A recap on differences between Garden asparagus and Kale

  • Garden asparagus has more Iron, Folate, Vitamin B1, and Vitamin B2, however, Kale is higher in Vitamin K, Vitamin A RAE, Vitamin C, and Manganese.
  • Kale covers your daily Vitamin K needs 646% more than Garden asparagus.
  • Kale contains 4 times less Folate than Garden asparagus. Garden asparagus contains 52µg of Folate, while Kale contains 13µg.

Food varieties used in this article are Asparagus, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Garden asparagus vs Kale 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
Kale
Kale
Contains more Iron +137.8%
Contains more Phosphorus +85.7%
Contains less Sodium -91.3%
Contains more Zinc +125%
Contains more Copper +21.2%
Contains more Selenium +155.6%
Contains more Calcium +200%
Contains more Magnesium +28.6%
Contains more Potassium +12.9%
Contains more Manganese +163.3%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +137.8%
Contains more Phosphorus +85.7%
Contains less Sodium -91.3%
Contains more Zinc +125%
Contains more Copper +21.2%
Contains more Selenium +155.6%
Contains more Calcium +200%
Contains more Magnesium +28.6%
Contains more Potassium +12.9%
Contains more Manganese +163.3%

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
6
:
4
Kale
Kale
Contains more Vitamin E +32.9%
Contains more Vitamin B1 +169.8%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +95.6%
Contains more Vitamin B5 +459.2%
Contains more Folate +300%
Contains more Vitamin A +1701.7%
Contains more Vitamin C +632.1%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +1863.9%
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin E +32.9%
Contains more Vitamin B1 +169.8%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +95.6%
Contains more Vitamin B5 +459.2%
Contains more Folate +300%
Contains more Vitamin A +1701.7%
Contains more Vitamin C +632.1%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +1863.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Kale
Kale
Contains more Protein +15.8%
Contains more Fats +233.3%
Contains more Carbs +45.1%
Contains more Other +50%
Equal in Water - 91.2
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
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +15.8%
Contains more Fats +233.3%
Contains more Carbs +45.1%
Contains more Other +50%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Kale
Kale
Contains less Saturated Fat -23.1%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +286%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -23.1%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +286%

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 Kale
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Kale Opinion
Net carbs 1.78g 3.63g Kale
Protein 2.2g 1.9g Garden asparagus
Fats 0.12g 0.4g Kale
Carbs 3.88g 5.63g Kale
Calories 20kcal 28kcal Kale
Fructose 1g Garden asparagus
Sugar 1.88g 1.25g Kale
Fiber 2.1g 2g Garden asparagus
Calcium 24mg 72mg Kale
Iron 2.14mg 0.9mg Garden asparagus
Magnesium 14mg 18mg Kale
Phosphorus 52mg 28mg Garden asparagus
Potassium 202mg 228mg Kale
Sodium 2mg 23mg Garden asparagus
Zinc 0.54mg 0.24mg Garden asparagus
Copper 0.189mg 0.156mg Garden asparagus
Manganese 0.158mg 0.416mg Kale
Selenium 2.3µg 0.9µg Garden asparagus
Vitamin A 756IU 13621IU Kale
Vitamin A RAE 38µg 681µg Kale
Vitamin E 1.13mg 0.85mg Garden asparagus
Vitamin C 5.6mg 41mg Kale
Vitamin B1 0.143mg 0.053mg Garden asparagus
Vitamin B2 0.141mg 0.07mg Garden asparagus
Vitamin B3 0.978mg 0.5mg Garden asparagus
Vitamin B5 0.274mg 0.049mg Garden asparagus
Vitamin B6 0.091mg 0.138mg Kale
Folate 52µg 13µg Garden asparagus
Vitamin K 41.6µg 817µg Kale
Tryptophan 0.027mg 0.023mg Garden asparagus
Threonine 0.084mg 0.085mg Kale
Isoleucine 0.075mg 0.114mg Kale
Leucine 0.128mg 0.133mg Kale
Lysine 0.104mg 0.114mg Kale
Methionine 0.031mg 0.018mg Garden asparagus
Phenylalanine 0.075mg 0.097mg Kale
Valine 0.115mg 0.104mg Garden asparagus
Histidine 0.049mg 0.04mg Garden asparagus
Saturated Fat 0.04g 0.052g Garden asparagus
Monounsaturated Fat 0g 0.03g Kale
Polyunsaturated fat 0.05g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Kale
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
258%
Kale
Minerals Daily Need Coverage Score
25%
Garden asparagus
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.63g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.012g)
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.
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

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.