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Asparagus vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between asparagus and marrow-stem Kale

  • Asparagus has more iron and copper; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, manganese, calcium, folate, fiber, and vitamin E.
  • Marrow-stem Kale's daily need coverage for vitamin K is 330% more.
  • Asparagus contains 5 times more iron than marrow-stem Kale. Asparagus contains 2.14mg of iron, while marrow-stem Kale contains 0.47mg.

The food varieties used in the comparison are Asparagus, raw and Collards, raw.

Infographic

Asparagus vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +355.3%
Contains more CopperCopper +310.9%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +108%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +76.9%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +866.7%
Contains more ManganeseManganese +316.5%
~equal in Potassium ~213mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +164.8%
Contains more Vitamin B3Vitamin B3 +31.8%
Contains more Vitamin CVitamin C +530.4%
Contains more Vitamin AVitamin A +560.5%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B6Vitamin B6 +81.3%
Contains more Vitamin KVitamin K +950.7%
Contains more FolateFolate +148.1%
Contains more CholineCholine +45%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~0µg

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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +37.3%
Contains more FatsFats +408.3%
Contains more CarbsCarbs +39.7%
Contains more OtherOther +129.3%
~equal in Water ~89.62g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -27.3%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +302%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Asparagus Marrow-stem Kale
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Asparagus Marrow-stem Kale DV% diff.
Vitamin K 41.6µg 437.1µg 330%
Vitamin C 5.6mg 35.3mg 33%
Vitamin A 38µg 251µg 24%
Manganese 0.158mg 0.658mg 22%
Calcium 24mg 232mg 21%
Iron 2.14mg 0.47mg 21%
Folate 52µg 129µg 19%
Copper 0.189mg 0.046mg 16%
Fiber 2.1g 4g 8%
Vitamin E 1.13mg 2.26mg 8%
Vitamin B1 0.143mg 0.054mg 7%
Vitamin B6 0.091mg 0.165mg 6%
Phosphorus 52mg 25mg 4%
Zinc 0.54mg 0.21mg 3%
Magnesium 14mg 27mg 3%
Protein 2.2g 3.02g 2%
Selenium 2.3µg 1.3µg 2%
Vitamin B3 0.978mg 0.742mg 1%
Choline 16mg 23.2mg 1%
Polyunsaturated fat 0.05g 0.201g 1%
Calories 20kcal 32kcal 1%
Vitamin B2 0.141mg 0.13mg 1%
Carbs 3.88g 5.42g 1%
Sodium 2mg 17mg 1%
Fats 0.12g 0.61g 1%
Fructose 1g 1%
Net carbs 1.78g 1.42g N/A
Potassium 202mg 213mg 0%
Sugar 1.88g 0.46g N/A
Vitamin B5 0.274mg 0.267mg 0%
Saturated fat 0.04g 0.055g 0%
Monounsaturated fat 0g 0.03g 0%
Tryptophan 0.027mg 0.031mg 0%
Threonine 0.084mg 0.086mg 0%
Isoleucine 0.075mg 0.1mg 0%
Leucine 0.128mg 0.151mg 0%
Lysine 0.104mg 0.117mg 0%
Methionine 0.031mg 0.033mg 0%
Phenylalanine 0.075mg 0.087mg 0%
Valine 0.115mg 0.12mg 0%
Histidine 0.049mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Asparagus
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
25%
Asparagus
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.42g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $3.5)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.015g)
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)
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.