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Garden asparagus vs Napa cabbage - In-Depth Nutrition Comparison

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Differences between Garden asparagus and Napa cabbage

  • Garden asparagus is higher than Napa cabbage in Iron, Vitamin B1, Copper and Vitamin B2.
  • Garden asparagus's daily need coverage for Iron is 18% higher.
  • Garden asparagus has 29 times more Vitamin B1 than Napa cabbage. While Garden asparagus has 0.143mg of Vitamin B1, Napa cabbage has only 0.005mg.

The food types used in this comparison are Asparagus, raw and Cabbage, napa, cooked.

Infographic

Garden asparagus vs Napa cabbage 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +189.2%
Contains more Potassium +132.2%
Contains more Magnesium +75%
Contains more Copper +96.9%
Contains more Zinc +285.7%
Contains more Phosphorus +173.7%
Contains less Sodium -81.8%
Contains more Calcium +20.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 9% 8% 6% 32% 4% 9% 2%
Contains more Iron +189.2%
Contains more Potassium +132.2%
Contains more Magnesium +75%
Contains more Copper +96.9%
Contains more Zinc +285.7%
Contains more Phosphorus +173.7%
Contains less Sodium -81.8%
Contains more Calcium +20.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +75%
Contains more Vitamin A +187.5%
Contains more Vitamin B1 +2760%
Contains more Vitamin B2 +464%
Contains more Vitamin B3 +109.9%
Contains more Vitamin B5 +682.9%
Contains more Vitamin B6 +145.9%
Contains more Folate +20.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 16% 0% 0% 2% 6% 9% 3% 9% 0% 0% 33%
Contains more Vitamin C +75%
Contains more Vitamin A +187.5%
Contains more Vitamin B1 +2760%
Contains more Vitamin B2 +464%
Contains more Vitamin B3 +109.9%
Contains more Vitamin B5 +682.9%
Contains more Vitamin B6 +145.9%
Contains more Folate +20.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Garden asparagus
7
Napa cabbage
Mineral Summary Score
27
Garden asparagus
12
Napa cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Garden asparagus
7%
Napa cabbage
Carbohydrates
4%
Garden asparagus
2%
Napa cabbage
Fats
1%
Garden asparagus
1%
Napa cabbage

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Napa cabbage
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Napa cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sugars?
Napa cabbage
Napa cabbage contains less Sugars (difference - 1.88g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 9mg)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Napa cabbage Opinion
Calories 20 12 Garden asparagus
Protein 2.2 1.1 Garden asparagus
Fats 0.12 0.17 Napa cabbage
Vitamin C 5.6 3.2 Garden asparagus
Carbs 3.88 2.23 Garden asparagus
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.74 Garden asparagus
Calcium 24 29 Napa cabbage
Potassium 202 87 Garden asparagus
Magnesium 14 8 Garden asparagus
Sugars 1.88 Napa cabbage
Fiber 2.1 Garden asparagus
Copper 0.189 0.096 Garden asparagus
Zinc 0.54 0.14 Garden asparagus
Starch
Phosphorus 52 19 Garden asparagus
Sodium 2 11 Garden asparagus
Vitamin A 756 263 Garden asparagus
Vitamin E 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.005 Garden asparagus
Vitamin B2 0.141 0.025 Garden asparagus
Vitamin B3 0.978 0.466 Garden asparagus
Vitamin B5 0.274 0.035 Garden asparagus
Vitamin B6 0.091 0.037 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 Garden asparagus
Folate 52 43 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 Napa cabbage
Monounsaturated Fat 0 Garden asparagus
Polyunsaturated fat 0.05 Garden asparagus
Tryptophan 0.027 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.104 Garden asparagus
Methionine 0.031 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.