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  6. Asparagus vs. Mustard Greens Raw

Asparagus vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Differences between asparagus and mustard Greens Raw

  • Asparagus is higher in folate, iron, and vitamin B1; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, calcium, vitamin B6, vitamin E, and potassium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 180% higher.
  • Asparagus has 4 times more folate than mustard Greens Raw. While asparagus has 52µg of folate, mustard Greens Raw have only 12µg.

The food types used in this comparison are Asparagus, raw and Mustard greens, raw.

Infographic

Asparagus vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +30.5%
Contains more CopperCopper +14.5%
Contains more ZincZinc +116%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +155.6%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +379.2%
Contains more PotassiumPotassium +90.1%
Contains more PhosphorusPhosphorus +11.5%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +78.8%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +22.3%
Contains more Vitamin B5Vitamin B5 +30.5%
Contains more FolateFolate +333.3%
Contains more CholineCholine +3100%
Contains more Vitamin CVitamin C +1150%
Contains more Vitamin AVitamin A +297.4%
Contains more Vitamin EVitamin E +77.9%
Contains more Vitamin B6Vitamin B6 +97.8%
Contains more Vitamin KVitamin K +519%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Mustard Greens Raw DV% diff.
Vitamin K 41.6µg 257.5µg 180%
Vitamin C 5.6mg 70mg 72%
Vitamin A 38µg 151µg 13%
Folate 52µg 12µg 10%
Calcium 24mg 115mg 9%
Vitamin B6 0.091mg 0.18mg 7%
Manganese 0.158mg 7%
Iron 2.14mg 1.64mg 6%
Vitamin E 1.13mg 2.01mg 6%
Vitamin B1 0.143mg 0.08mg 5%
Potassium 202mg 384mg 5%
Fiber 2.1g 3.2g 4%
Magnesium 14mg 32mg 4%
Copper 0.189mg 0.165mg 3%
Zinc 0.54mg 0.25mg 3%
Choline 16mg 0.5mg 3%
Selenium 2.3µg 0.9µg 3%
Vitamin B2 0.141mg 0.11mg 2%
Vitamin B5 0.274mg 0.21mg 1%
Vitamin B3 0.978mg 0.8mg 1%
Fructose 1g 1%
Protein 2.2g 2.86g 1%
Sodium 2mg 20mg 1%
Phosphorus 52mg 58mg 1%
Calories 20kcal 27kcal 0%
Fats 0.12g 0.42g 0%
Carbs 3.88g 4.67g 0%
Net carbs 1.78g 1.47g N/A
Sugar 1.88g 1.32g N/A
Saturated fat 0.04g 0.01g 0%
Monounsaturated fat 0g 0.092g 0%
Polyunsaturated fat 0.05g 0.038g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +30%
Contains more FatsFats +250%
Contains more CarbsCarbs +20.4%
Contains more OtherOther +132.8%
~equal in Water ~90.7g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +31.6%
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +∞%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.