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Garden asparagus vs Nori - In-Depth Nutrition Comparison

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What are the differences between Garden asparagus and Nori?

  • Garden asparagus is higher in Vitamin K, and Fiber, yet Nori is higher in Vitamin C, Manganese, Vitamin A, Folate, Vitamin B2, Copper, and Vitamin B6.
  • Nori's daily need coverage for Vitamin C is 37% more.
  • Garden asparagus has 10 times more Vitamin K than Nori. While Garden asparagus has 41.6µg of Vitamin K, Nori has only 4µg.

We used Asparagus, raw and Seaweed, laver, raw types in this article.

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Garden asparagus vs Nori 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
:
5
Nori
Contains more Iron +18.9%
Contains more Magnesium +600%
Contains less Sodium -95.8%
Contains more Calcium +191.7%
Contains more Potassium +76.2%
Contains more Copper +39.7%
Contains more Zinc +94.4%
Contains more Phosphorus +11.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Contains more Iron +18.9%
Contains more Magnesium +600%
Contains less Sodium -95.8%
Contains more Calcium +191.7%
Contains more Potassium +76.2%
Contains more Copper +39.7%
Contains more Zinc +94.4%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Nori
Contains more Vitamin E +13%
Contains more Vitamin B1 +45.9%
Contains more Vitamin K +940%
Contains more Vitamin C +596.4%
Contains more Vitamin A +588.1%
Contains more Vitamin B2 +216.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B5 +90.1%
Contains more Vitamin B6 +74.7%
Contains more Folate +180.8%
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 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Contains more Vitamin E +13%
Contains more Vitamin B1 +45.9%
Contains more Vitamin K +940%
Contains more Vitamin C +596.4%
Contains more Vitamin A +588.1%
Contains more Vitamin B2 +216.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B5 +90.1%
Contains more Vitamin B6 +74.7%
Contains more Folate +180.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
67
Nori
Mineral Summary Score
27
Garden asparagus
34
Nori

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 food.
Protein
13%
Garden asparagus
35%
Nori
Carbohydrates
4%
Garden asparagus
5%
Nori
Fats
1%
Garden asparagus
1%
Nori

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Nori
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.39g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is cheaper?
Nori
Nori is cheaper (difference - $4)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.021g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Garden asparagus Nori Opinion
Calories 20 35 Nori
Protein 2.2 5.81 Nori
Fats 0.12 0.28 Nori
Vitamin C 5.6 39 Nori
Carbs 3.88 5.11 Nori
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.8 Garden asparagus
Calcium 24 70 Nori
Potassium 202 356 Nori
Magnesium 14 2 Garden asparagus
Sugar 1.88 0.49 Nori
Fiber 2.1 0.3 Garden asparagus
Copper 0.189 0.264 Nori
Zinc 0.54 1.05 Nori
Starch
Phosphorus 52 58 Nori
Sodium 2 48 Garden asparagus
Vitamin A 756 5202 Nori
Vitamin E 1.13 1 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.098 Garden asparagus
Vitamin B2 0.141 0.446 Nori
Vitamin B3 0.978 1.47 Nori
Vitamin B5 0.274 0.521 Nori
Vitamin B6 0.091 0.159 Nori
Vitamin B12 0 0
Vitamin K 41.6 4 Garden asparagus
Folate 52 146 Nori
Trans Fat 0 0
Saturated Fat 0.04 0.061 Garden asparagus
Monounsaturated Fat 0 0.025 Nori
Polyunsaturated fat 0.05 0.11 Nori
Tryptophan 0.027 0.043 Nori
Threonine 0.084 0.232 Nori
Isoleucine 0.075 0.259 Nori
Leucine 0.128 0.501 Nori
Lysine 0.104 0.222 Nori
Methionine 0.031 0.145 Nori
Phenylalanine 0.075 0.273 Nori
Valine 0.115 0.402 Nori
Histidine 0.049 0.14 Nori
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 separately if present) is the USDA's FoodCentral. The exact links to 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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.