Asparagus vs. Lettuce — In-Depth Nutrition Comparison
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The main differences between asparagus and lettuce
- Asparagus has more copper, iron, vitamin B1, and vitamin E; however, lettuce has more vitamin A and vitamin K.
- Daily need coverage for vitamin A for lettuce is 133% higher.
- Lettuce has 7 times less copper than asparagus. Asparagus has 0.189mg of copper, while lettuce has 0.029mg.
Food types used in this article are Asparagus, raw and Lettuce, green leaf, raw.
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.
| Contains more IronIron | +148.8% |
| Contains more CopperCopper | +551.7% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +79.3% |
| Contains less SodiumSodium | -92.9% |
| Contains more SeleniumSelenium | +283.3% |
| Contains more CalciumCalcium | +50% |
| Contains more ManganeseManganese | +58.2% |
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.
| Contains more Vitamin EVitamin E | +413.6% |
| Contains more Vitamin B1Vitamin B1 | +104.3% |
| Contains more Vitamin B2Vitamin B2 | +76.3% |
| Contains more Vitamin B3Vitamin B3 | +160.8% |
| Contains more Vitamin B5Vitamin B5 | +104.5% |
| Contains more FolateFolate | +36.8% |
| Contains more CholineCholine | +17.6% |
| Contains more Vitamin CVitamin C | +64.3% |
| Contains more Vitamin AVitamin A | +873.7% |
| Contains more Vitamin KVitamin K | +203.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 126.3µg | 71% |
| Vitamin A | 38µg | 370µg | 37% |
| Copper | 0.189mg | 0.029mg | 18% |
| Iron | 2.14mg | 0.86mg | 16% |
| Vitamin E | 1.13mg | 0.22mg | 6% |
| Vitamin B1 | 0.143mg | 0.07mg | 6% |
| Vitamin B2 | 0.141mg | 0.08mg | 5% |
| Vitamin B3 | 0.978mg | 0.375mg | 4% |
| Vitamin C | 5.6mg | 9.2mg | 4% |
| Folate | 52µg | 38µg | 4% |
| Manganese | 0.158mg | 0.25mg | 4% |
| Vitamin B5 | 0.274mg | 0.134mg | 3% |
| Selenium | 2.3µg | 0.6µg | 3% |
| Fiber | 2.1g | 1.3g | 3% |
| Zinc | 0.54mg | 0.18mg | 3% |
| Phosphorus | 52mg | 29mg | 3% |
| Protein | 2.2g | 1.36g | 2% |
| Fructose | 1g | 0.43g | 1% |
| Sodium | 2mg | 28mg | 1% |
| Calcium | 24mg | 36mg | 1% |
| Calories | 20kcal | 15kcal | 0% |
| Fats | 0.12g | 0.15g | 0% |
| Carbs | 3.88g | 2.87g | 0% |
| Net carbs | 1.78g | 1.57g | N/A |
| Magnesium | 14mg | 13mg | 0% |
| Potassium | 202mg | 194mg | 0% |
| Sugar | 1.88g | 0.78g | N/A |
| Vitamin B6 | 0.091mg | 0.09mg | 0% |
| Choline | 16mg | 13.6mg | 0% |
| Saturated fat | 0.04g | 0.02g | 0% |
| Monounsaturated fat | 0g | 0.006g | 0% |
| Polyunsaturated fat | 0.05g | 0.082g | 0% |
| Tryptophan | 0.027mg | 0.009mg | 0% |
| Threonine | 0.084mg | 0.059mg | 0% |
| Isoleucine | 0.075mg | 0.084mg | 0% |
| Leucine | 0.128mg | 0.079mg | 0% |
| Lysine | 0.104mg | 0.084mg | 0% |
| Methionine | 0.031mg | 0.016mg | 0% |
| Phenylalanine | 0.075mg | 0.055mg | 0% |
| Valine | 0.115mg | 0.07mg | 0% |
| Histidine | 0.049mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +61.8% |
| Contains more CarbsCarbs | +35.2% |
| Contains more FatsFats | +25% |
| Contains more OtherOther | +10.3% |
~equal in
Water
~94.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +64% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +80.6% |
| Contains more FructoseFructose | +132.6% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
