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Garden asparagus vs. Lettuce — In-Depth Nutrition Comparison

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The main differences between Garden asparagus and Lettuce

  • Garden asparagus has more Copper, Iron, Vitamin B1, and Vitamin E , however, Lettuce has more Vitamin K, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from Lettuce is 71% higher.
  • Lettuce has 7 times less Copper than Garden asparagus. Garden 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

Garden asparagus vs Lettuce 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.
Contains more Iron +148.8%
Contains more Phosphorus +79.3%
Contains less Sodium -92.9%
Contains more Zinc +200%
Contains more Copper +551.7%
Contains more Selenium +283.3%
Contains more Calcium +50%
Contains more Manganese +58.2%
Equal in Magnesium - 13
Equal in Potassium - 194
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Iron +148.8%
Contains more Phosphorus +79.3%
Contains less Sodium -92.9%
Contains more Zinc +200%
Contains more Copper +551.7%
Contains more Selenium +283.3%
Contains more Calcium +50%
Contains more Manganese +58.2%
Equal in Magnesium - 13
Equal in Potassium - 194

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 E +413.6%
Contains more Vitamin B1 +104.3%
Contains more Vitamin B2 +76.3%
Contains more Vitamin B3 +160.8%
Contains more Vitamin B5 +104.5%
Contains more Folate +36.8%
Contains more Vitamin A +879.5%
Contains more Vitamin C +64.3%
Contains more Vitamin K +203.6%
Equal in Vitamin B6 - 0.09
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 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +413.6%
Contains more Vitamin B1 +104.3%
Contains more Vitamin B2 +76.3%
Contains more Vitamin B3 +160.8%
Contains more Vitamin B5 +104.5%
Contains more Folate +36.8%
Contains more Vitamin A +879.5%
Contains more Vitamin C +64.3%
Contains more Vitamin K +203.6%
Equal in Vitamin B6 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +61.8%
Contains more Carbs +35.2%
Contains more Fats +25%
Contains more Other +10.3%
Equal in Water - 94.98
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +61.8%
Contains more Carbs +35.2%
Contains more Fats +25%
Contains more Other +10.3%
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +64%
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +64%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +80.6%
Contains more Fructose +132.6%
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +80.6%
Contains more Fructose +132.6%

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Lettuce Opinion
Net carbs 1.78g 1.57g Garden asparagus
Protein 2.2g 1.36g Garden asparagus
Fats 0.12g 0.15g Lettuce
Carbs 3.88g 2.87g Garden asparagus
Calories 20kcal 15kcal Garden asparagus
Fructose 1g 0.43g Garden asparagus
Sugar 1.88g 0.78g Lettuce
Fiber 2.1g 1.3g Garden asparagus
Calcium 24mg 36mg Lettuce
Iron 2.14mg 0.86mg Garden asparagus
Magnesium 14mg 13mg Garden asparagus
Phosphorus 52mg 29mg Garden asparagus
Potassium 202mg 194mg Garden asparagus
Sodium 2mg 28mg Garden asparagus
Zinc 0.54mg 0.18mg Garden asparagus
Copper 0.189mg 0.029mg Garden asparagus
Manganese 0.158mg 0.25mg Lettuce
Selenium 2.3µg 0.6µg Garden asparagus
Vitamin A 756IU 7405IU Lettuce
Vitamin A RAE 38µg 370µg Lettuce
Vitamin E 1.13mg 0.22mg Garden asparagus
Vitamin C 5.6mg 9.2mg Lettuce
Vitamin B1 0.143mg 0.07mg Garden asparagus
Vitamin B2 0.141mg 0.08mg Garden asparagus
Vitamin B3 0.978mg 0.375mg Garden asparagus
Vitamin B5 0.274mg 0.134mg Garden asparagus
Vitamin B6 0.091mg 0.09mg Garden asparagus
Folate 52µg 38µg Garden asparagus
Vitamin K 41.6µg 126.3µg Lettuce
Tryptophan 0.027mg 0.009mg Garden asparagus
Threonine 0.084mg 0.059mg Garden asparagus
Isoleucine 0.075mg 0.084mg Lettuce
Leucine 0.128mg 0.079mg Garden asparagus
Lysine 0.104mg 0.084mg Garden asparagus
Methionine 0.031mg 0.016mg Garden asparagus
Phenylalanine 0.075mg 0.055mg Garden asparagus
Valine 0.115mg 0.07mg Garden asparagus
Histidine 0.049mg 0.022mg Garden asparagus
Saturated Fat 0.04g 0.02g Lettuce
Monounsaturated Fat 0g 0.006g Lettuce
Polyunsaturated fat 0.05g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
75%
Lettuce
Minerals Daily Need Coverage Score
25%
Garden asparagus
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $3.5)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 26mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
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)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.