Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Garden asparagus vs Wakame - In-Depth Nutrition Comparison

Compare

Significant differences between Garden asparagus and Wakame

  • Garden asparagus has more Vitamin K, and Vitamin B1, however Wakame is richer in Manganese, Folate, Magnesium, Calcium, Copper, Vitamin B5, and Vitamin B2.
  • Wakame covers your daily Manganese needs 54% more than Garden asparagus.
  • Wakame has 8 times less Vitamin K than Garden asparagus. Garden asparagus has 41.6µg of Vitamin K, while Wakame has 5.3µg.
  • Garden asparagus contains less Sodium.

Specific food types used in this comparison are Asparagus, raw and Seaweed, wakame, raw.

Infographic

Garden asparagus vs Wakame infographic
Copy 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
:
5
Wakame
Contains more Potassium +304%
Contains more Zinc +42.1%
Contains less Sodium -99.8%
Contains more Calcium +525%
Contains more Magnesium +664.3%
Contains more Copper +50.3%
Contains more Phosphorus +53.8%
Equal in Iron - 2.18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Potassium +304%
Contains more Zinc +42.1%
Contains less Sodium -99.8%
Contains more Calcium +525%
Contains more Magnesium +664.3%
Contains more Copper +50.3%
Contains more Phosphorus +53.8%
Equal in Iron - 2.18

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
:
4
Wakame
Contains more Vitamin C +86.7%
Contains more Vitamin A +110%
Contains more Vitamin E +13%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B6 +4450%
Contains more Vitamin K +684.9%
Contains more Vitamin B2 +63.1%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +154.4%
Contains more Folate +276.9%
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 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Contains more Vitamin C +86.7%
Contains more Vitamin A +110%
Contains more Vitamin E +13%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B6 +4450%
Contains more Vitamin K +684.9%
Contains more Vitamin B2 +63.1%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +154.4%
Contains more Folate +276.9%

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
29
Wakame
Mineral Summary Score
27
Garden asparagus
58
Wakame

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
18%
Wakame
Carbohydrates
4%
Garden asparagus
9%
Wakame
Fats
1%
Garden asparagus
3%
Wakame

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

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.23g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 870mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.09g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Garden asparagus Wakame Opinion
Calories 20 45 Wakame
Protein 2.2 3.03 Wakame
Fats 0.12 0.64 Wakame
Vitamin C 5.6 3 Garden asparagus
Carbs 3.88 9.14 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 2.18 Wakame
Calcium 24 150 Wakame
Potassium 202 50 Garden asparagus
Magnesium 14 107 Wakame
Sugar 1.88 0.65 Wakame
Fiber 2.1 0.5 Garden asparagus
Copper 0.189 0.284 Wakame
Zinc 0.54 0.38 Garden asparagus
Starch
Phosphorus 52 80 Wakame
Sodium 2 872 Garden asparagus
Vitamin A 756 360 Garden asparagus
Vitamin E 1.13 1 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.06 Garden asparagus
Vitamin B2 0.141 0.23 Wakame
Vitamin B3 0.978 1.6 Wakame
Vitamin B5 0.274 0.697 Wakame
Vitamin B6 0.091 0.002 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 5.3 Garden asparagus
Folate 52 196 Wakame
Trans Fat 0 0
Saturated Fat 0.04 0.13 Garden asparagus
Monounsaturated Fat 0 0.058 Wakame
Polyunsaturated fat 0.05 0.218 Wakame
Tryptophan 0.027 0.035 Wakame
Threonine 0.084 0.165 Wakame
Isoleucine 0.075 0.087 Wakame
Leucine 0.128 0.257 Wakame
Lysine 0.104 0.112 Wakame
Methionine 0.031 0.063 Wakame
Phenylalanine 0.075 0.112 Wakame
Valine 0.115 0.209 Wakame
Histidine 0.049 0.015 Garden asparagus
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.