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Garden asparagus vs Red cabbage - In-Depth Nutrition Comparison

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Summary of differences between Garden asparagus and Red cabbage

  • Garden asparagus has more Copper, Iron, Folate, Vitamin E , Vitamin B1, and Vitamin B2, while Red cabbage has more Vitamin C, and Vitamin B6.
  • Red cabbage covers your daily need of Vitamin C 57% more than Garden asparagus.
  • Garden asparagus contains 11 times more Copper than Red cabbage. While Garden asparagus contains 0.189mg of Copper, Red cabbage contains only 0.017mg.

These are the specific foods used in this comparison Asparagus, raw and Cabbage, red, raw.

Infographic

Garden asparagus vs Red 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 +167.5%
Contains more Phosphorus +73.3%
Contains less Sodium -92.6%
Contains more Zinc +145.5%
Contains more Copper +1011.8%
Contains more Calcium +87.5%
Contains more Magnesium +14.3%
Contains more Potassium +20.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 30% 12% 13% 22% 4% 6% 6%
Contains more Iron +167.5%
Contains more Phosphorus +73.3%
Contains less Sodium -92.6%
Contains more Zinc +145.5%
Contains more Copper +1011.8%
Contains more Calcium +87.5%
Contains more Magnesium +14.3%
Contains more Potassium +20.3%

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 E +927.3%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +104.3%
Contains more Vitamin B3 +134%
Contains more Vitamin B5 +86.4%
Contains more Folate +188.9%
Contains more Vitamin A +47.6%
Contains more Vitamin C +917.9%
Contains more Vitamin B6 +129.7%
Equal in Vitamin K - 38.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin E +927.3%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +104.3%
Contains more Vitamin B3 +134%
Contains more Vitamin B5 +86.4%
Contains more Folate +188.9%
Contains more Vitamin A +47.6%
Contains more Vitamin C +917.9%
Contains more Vitamin B6 +129.7%
Equal in Vitamin K - 38.2

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 Red cabbage
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Red cabbage Opinion
Net carbs 1.78g 5.27g Red cabbage
Protein 2.2g 1.43g Garden asparagus
Fats 0.12g 0.16g Red cabbage
Carbs 3.88g 7.37g Red cabbage
Calories 20kcal 31kcal Red cabbage
Starch g 0g Red cabbage
Fructose 1g 1.48g Red cabbage
Sugar 1.88g 3.83g Garden asparagus
Fiber 2.1g 2.1g
Calcium 24mg 45mg Red cabbage
Iron 2.14mg 0.8mg Garden asparagus
Magnesium 14mg 16mg Red cabbage
Phosphorus 52mg 30mg Garden asparagus
Potassium 202mg 243mg Red cabbage
Sodium 2mg 27mg Garden asparagus
Zinc 0.54mg 0.22mg Garden asparagus
Copper 0.189mg 0.017mg Garden asparagus
Vitamin A 756IU 1116IU Red cabbage
Vitamin E 1.13mg 0.11mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 57mg Red cabbage
Vitamin B1 0.143mg 0.064mg Garden asparagus
Vitamin B2 0.141mg 0.069mg Garden asparagus
Vitamin B3 0.978mg 0.418mg Garden asparagus
Vitamin B5 0.274mg 0.147mg Garden asparagus
Vitamin B6 0.091mg 0.209mg Red cabbage
Folate 52µg 18µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 38.2µg Garden asparagus
Tryptophan 0.027mg 0.012mg Garden asparagus
Threonine 0.084mg 0.039mg Garden asparagus
Isoleucine 0.075mg 0.034mg Garden asparagus
Leucine 0.128mg 0.046mg Garden asparagus
Lysine 0.104mg 0.049mg Garden asparagus
Methionine 0.031mg 0.014mg Garden asparagus
Phenylalanine 0.075mg 0.036mg Garden asparagus
Valine 0.115mg 0.048mg Garden asparagus
Histidine 0.049mg 0.024mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.021g Red cabbage
Monounsaturated Fat 0g 0.012g Red cabbage
Polyunsaturated fat 0.05g 0.08g Red cabbage

Which food is preferable for your diet?

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

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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
39
Red cabbage
Mineral Summary Score
27
Garden asparagus
13
Red 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 food.
Protein
13%
Garden asparagus
9%
Red cabbage
Carbohydrates
4%
Garden asparagus
7%
Red cabbage
Fats
1%
Garden asparagus
1%
Red cabbage

Comparison summary

Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $3.7)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 25mg)
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)
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.

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.