Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Garden asparagus
  5. Compare
  6. Garden asparagus vs. Red leaf lettuce

Garden asparagus vs. Red leaf lettuce — In-Depth Nutrition Comparison

Compare

How are Garden asparagus and Red leaf lettuce different?

  • Garden asparagus is richer in Copper, Iron, Vitamin B1, and Vitamin E , while Red leaf lettuce is higher in Vitamin K, and Vitamin A RAE.
  • Red leaf lettuce covers your daily need of Vitamin K 82% more than Garden asparagus.
  • Garden asparagus contains 8 times more Vitamin E than Red leaf lettuce. Garden asparagus contains 1.13mg of Vitamin E , while Red leaf lettuce contains 0.15mg.

Asparagus, raw and Lettuce, red leaf, raw types were used in this article.

Infographic

Garden asparagus vs Red leaf lettuce 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.
Garden asparagus
Garden asparagus
8
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Iron +78.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +85.7%
Contains less Sodium -92%
Contains more Zinc +170%
Contains more Copper +575%
Contains more Selenium +53.3%
Contains more Calcium +37.5%
Contains more Manganese +28.5%
Equal in Potassium - 187
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Iron +78.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +85.7%
Contains less Sodium -92%
Contains more Zinc +170%
Contains more Copper +575%
Contains more Selenium +53.3%
Contains more Calcium +37.5%
Contains more Manganese +28.5%
Equal in Potassium - 187

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.
Garden asparagus
Garden asparagus
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +653.3%
Contains more Vitamin C +51.4%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +83.1%
Contains more Vitamin B3 +204.7%
Contains more Vitamin B5 +90.3%
Contains more Folate +44.4%
Contains more Vitamin A +891%
Contains more Vitamin K +237.3%
Equal in Vitamin B6 - 0.1
Garden asparagus
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +653.3%
Contains more Vitamin C +51.4%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +83.1%
Contains more Vitamin B3 +204.7%
Contains more Vitamin B5 +90.3%
Contains more Folate +44.4%
Contains more Vitamin A +891%
Contains more Vitamin K +237.3%
Equal in Vitamin B6 - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Protein +65.4%
Contains more Carbs +71.7%
Contains more Fats +83.3%
Equal in Water - 95.64
Equal in Other - 0.55
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +65.4%
Contains more Carbs +71.7%
Contains more Fats +83.3%
Equal in Water - 95.64
Equal in Other - 0.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
0
:
3
Red leaf lettuce
Red leaf lettuce
Contains less Saturated Fat -57.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +44%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -57.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +44%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Sucrose +∞%
Contains more Glucose +225%
Contains more Fructose +257.1%
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +225%
Contains more Fructose +257.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Red leaf lettuce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Red leaf lettuce Opinion
Net carbs 1.78g 1.36g Garden asparagus
Protein 2.2g 1.33g Garden asparagus
Fats 0.12g 0.22g Red leaf lettuce
Carbs 3.88g 2.26g Garden asparagus
Calories 20kcal 16kcal Garden asparagus
Fructose 1g 0.28g Garden asparagus
Sugar 1.88g 0.48g Red leaf lettuce
Fiber 2.1g 0.9g Garden asparagus
Calcium 24mg 33mg Red leaf lettuce
Iron 2.14mg 1.2mg Garden asparagus
Magnesium 14mg 12mg Garden asparagus
Phosphorus 52mg 28mg Garden asparagus
Potassium 202mg 187mg Garden asparagus
Sodium 2mg 25mg Garden asparagus
Zinc 0.54mg 0.2mg Garden asparagus
Copper 0.189mg 0.028mg Garden asparagus
Manganese 0.158mg 0.203mg Red leaf lettuce
Selenium 2.3µg 1.5µg Garden asparagus
Vitamin A 756IU 7492IU Red leaf lettuce
Vitamin A RAE 38µg 375µg Red leaf lettuce
Vitamin E 1.13mg 0.15mg Garden asparagus
Vitamin C 5.6mg 3.7mg Garden asparagus
Vitamin B1 0.143mg 0.064mg Garden asparagus
Vitamin B2 0.141mg 0.077mg Garden asparagus
Vitamin B3 0.978mg 0.321mg Garden asparagus
Vitamin B5 0.274mg 0.144mg Garden asparagus
Vitamin B6 0.091mg 0.1mg Red leaf lettuce
Folate 52µg 36µg Garden asparagus
Vitamin K 41.6µg 140.3µg Red leaf lettuce
Tryptophan 0.027mg 0.022mg Garden asparagus
Threonine 0.084mg 0.048mg Garden asparagus
Isoleucine 0.075mg 0.038mg Garden asparagus
Leucine 0.128mg 0.07mg Garden asparagus
Lysine 0.104mg 0.045mg Garden asparagus
Methionine 0.031mg 0.016mg Garden asparagus
Phenylalanine 0.075mg 0.067mg Garden asparagus
Valine 0.115mg 0.048mg Garden asparagus
Histidine 0.049mg 0.019mg Garden asparagus
Saturated Fat 0.04g 0.017g Red leaf lettuce
Monounsaturated Fat 0g 0.005g Red leaf lettuce
Polyunsaturated fat 0.05g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Garden asparagus
Garden asparagus vs Artichoke
Artichoke
Garden asparagus
Garden asparagus vs Broccoli
Broccoli
Garden asparagus
Garden asparagus vs Beetroot
Beetroot
Red leaf lettuce
Red leaf lettuce vs Lettuce
Lettuce
Red leaf lettuce
Red leaf lettuce vs Spinach raw
Spinach raw
Red leaf lettuce
Red leaf lettuce vs Kale raw
Kale raw

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Garden asparagus
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
25%
Garden asparagus
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 23mg)
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)

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.