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Garden asparagus vs Seaweed - In-Depth Nutrition Comparison

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What are the main differences between Garden asparagus and Seaweed?

  • Garden asparagus is richer in Vitamin B1, Vitamin B6, and Copper, yet Seaweed is richer in Folate, Magnesium, Vitamin K, Calcium, Iron, and Vitamin B5.
  • Seaweed's daily need coverage for Folate is 32% higher.
  • Garden asparagus has 46 times more Vitamin B6 than Seaweed. Garden asparagus has 0.091mg of Vitamin B6, while Seaweed has 0.002mg.
  • Garden asparagus contains less Sodium.

We used Asparagus, raw and Seaweed, kelp, raw types in this comparison.

Infographic

Garden asparagus vs Seaweed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +23.8%
Contains more Potassium +127%
Contains less Sodium -99.1%
Contains more Copper +45.4%
Contains more Calcium +600%
Contains more Iron +33.2%
Contains more Magnesium +764.3%
Contains more Zinc +127.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Contains more Phosphorus +23.8%
Contains more Potassium +127%
Contains less Sodium -99.1%
Contains more Copper +45.4%
Contains more Calcium +600%
Contains more Iron +33.2%
Contains more Magnesium +764.3%
Contains more Zinc +127.8%

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 A +551.7%
Contains more Vitamin E +29.9%
Contains more Vitamin C +86.7%
Contains more Vitamin B1 +186%
Contains more Vitamin B3 +108.1%
Contains more Vitamin B6 +4450%
Contains more Vitamin B5 +134.3%
Contains more Folate +246.2%
Contains more Vitamin K +58.7%
Equal in Vitamin B2 - 0.15
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 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +551.7%
Contains more Vitamin E +29.9%
Contains more Vitamin C +86.7%
Contains more Vitamin B1 +186%
Contains more Vitamin B3 +108.1%
Contains more Vitamin B6 +4450%
Contains more Vitamin B5 +134.3%
Contains more Folate +246.2%
Contains more Vitamin K +58.7%
Equal in Vitamin B2 - 0.15

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Seaweed Opinion
Net carbs 1.78g 8.27g Seaweed
Protein 2.2g 1.68g Garden asparagus
Fats 0.12g 0.56g Seaweed
Carbs 3.88g 9.57g Seaweed
Calories 20kcal 43kcal Seaweed
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 0.6g Seaweed
Fiber 2.1g 1.3g Garden asparagus
Calcium 24mg 168mg Seaweed
Iron 2.14mg 2.85mg Seaweed
Magnesium 14mg 121mg Seaweed
Phosphorus 52mg 42mg Garden asparagus
Potassium 202mg 89mg Garden asparagus
Sodium 2mg 233mg Garden asparagus
Zinc 0.54mg 1.23mg Seaweed
Copper 0.189mg 0.13mg Garden asparagus
Vitamin A 756IU 116IU Garden asparagus
Vitamin E 1.13mg 0.87mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 3mg Garden asparagus
Vitamin B1 0.143mg 0.05mg Garden asparagus
Vitamin B2 0.141mg 0.15mg Seaweed
Vitamin B3 0.978mg 0.47mg Garden asparagus
Vitamin B5 0.274mg 0.642mg Seaweed
Vitamin B6 0.091mg 0.002mg Garden asparagus
Folate 52µg 180µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 66µg Seaweed
Tryptophan 0.027mg 0.048mg Seaweed
Threonine 0.084mg 0.055mg Garden asparagus
Isoleucine 0.075mg 0.076mg Seaweed
Leucine 0.128mg 0.083mg Garden asparagus
Lysine 0.104mg 0.082mg Garden asparagus
Methionine 0.031mg 0.025mg Garden asparagus
Phenylalanine 0.075mg 0.043mg Garden asparagus
Valine 0.115mg 0.072mg Garden asparagus
Histidine 0.049mg 0.024mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.247g Garden asparagus
Monounsaturated Fat 0g 0.098g Seaweed
Polyunsaturated fat 0.05g 0.047g Garden asparagus

Which food is preferable for your diet?

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

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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
36
Seaweed
Mineral Summary Score
27
Garden asparagus
47
Seaweed

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
10%
Seaweed
Carbohydrates
4%
Garden asparagus
10%
Seaweed
Fats
1%
Garden asparagus
3%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.28g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 231mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.207g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.