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  6. Garden asparagus vs. Spinach

Garden asparagus vs. Spinach — In-Depth Nutrition Comparison

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How are Garden asparagus and Spinach different?

  • Spinach has more Vitamin K, Vitamin A RAE, Manganese, Folate, Iron, Magnesium, Vitamin B6, Calcium, Potassium, and Vitamin B2 than Garden asparagus.
  • Daily need coverage for Vitamin K from Spinach is 377% higher.

Asparagus, raw and Spinach, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Garden asparagus vs Spinach 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
3
:
7
Spinach
Spinach
Contains less Sodium -97.1%
Contains more Selenium +53.3%
Contains more Calcium +466.7%
Contains more Iron +66.8%
Contains more Magnesium +521.4%
Contains more Potassium +130.7%
Contains more Zinc +40.7%
Contains more Manganese +491.8%
Equal in Phosphorus - 56
Equal in Copper - 0.174
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains less Sodium -97.1%
Contains more Selenium +53.3%
Contains more Calcium +466.7%
Contains more Iron +66.8%
Contains more Magnesium +521.4%
Contains more Potassium +130.7%
Contains more Zinc +40.7%
Contains more Manganese +491.8%
Equal in Phosphorus - 56
Equal in Copper - 0.174

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
3
:
7
Spinach
Spinach
Contains more Vitamin B1 +50.5%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +89%
Contains more Vitamin A +1286.4%
Contains more Vitamin E +84.1%
Contains more Vitamin C +75%
Contains more Vitamin B2 +67.4%
Contains more Vitamin B6 +165.9%
Contains more Folate +180.8%
Contains more Vitamin K +1086.5%
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +89%
Contains more Vitamin A +1286.4%
Contains more Vitamin E +84.1%
Contains more Vitamin C +75%
Contains more Vitamin B2 +67.4%
Contains more Vitamin B6 +165.9%
Contains more Folate +180.8%
Contains more Vitamin K +1086.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Spinach
Spinach
Contains more Protein +35%
Contains more Fats +116.7%
Contains more Other +212.1%
Equal in Carbs - 3.75
Equal in Water - 91.21
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +35%
Contains more Fats +116.7%
Contains more Other +212.1%
Equal in Carbs - 3.75
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Spinach
Spinach
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +118%
Equal in Saturated Fat - 0.043
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +118%
Equal in Saturated Fat - 0.043

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 Spinach
Lower in Sugar 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
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Spinach Opinion
Net carbs 1.78g 1.35g Garden asparagus
Protein 2.2g 2.97g Spinach
Fats 0.12g 0.26g Spinach
Carbs 3.88g 3.75g Garden asparagus
Calories 20kcal 23kcal Spinach
Fructose 1g Garden asparagus
Sugar 1.88g 0.43g Spinach
Fiber 2.1g 2.4g Spinach
Calcium 24mg 136mg Spinach
Iron 2.14mg 3.57mg Spinach
Magnesium 14mg 87mg Spinach
Phosphorus 52mg 56mg Spinach
Potassium 202mg 466mg Spinach
Sodium 2mg 70mg Garden asparagus
Zinc 0.54mg 0.76mg Spinach
Copper 0.189mg 0.174mg Garden asparagus
Manganese 0.158mg 0.935mg Spinach
Selenium 2.3µg 1.5µg Garden asparagus
Vitamin A 756IU 10481IU Spinach
Vitamin A RAE 38µg 524µg Spinach
Vitamin E 1.13mg 2.08mg Spinach
Vitamin C 5.6mg 9.8mg Spinach
Vitamin B1 0.143mg 0.095mg Garden asparagus
Vitamin B2 0.141mg 0.236mg Spinach
Vitamin B3 0.978mg 0.49mg Garden asparagus
Vitamin B5 0.274mg 0.145mg Garden asparagus
Vitamin B6 0.091mg 0.242mg Spinach
Folate 52µg 146µg Spinach
Vitamin K 41.6µg 493.6µg Spinach
Tryptophan 0.027mg 0.04mg Spinach
Threonine 0.084mg 0.127mg Spinach
Isoleucine 0.075mg 0.152mg Spinach
Leucine 0.128mg 0.231mg Spinach
Lysine 0.104mg 0.182mg Spinach
Methionine 0.031mg 0.055mg Spinach
Phenylalanine 0.075mg 0.134mg Spinach
Valine 0.115mg 0.168mg Spinach
Histidine 0.049mg 0.066mg Spinach
Saturated Fat 0.04g 0.043g Garden asparagus
Monounsaturated Fat 0g 0.006g Spinach
Polyunsaturated fat 0.05g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
183%
Spinach
Minerals Daily Need Coverage Score
25%
Garden asparagus
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.45g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $3.8)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.003g)
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)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.