Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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
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.
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

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%

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%

People also compare

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.