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Garden asparagus vs Wakame - In-Depth Nutrition Comparison

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Significant differences between Garden asparagus and Wakame

  • Garden asparagus has more Vitamin K, Vitamin B1, and Vitamin B6, however Wakame is richer in Manganese, Folate, Magnesium, Calcium, Copper, and Vitamin B5.
  • Wakame covers your daily Manganese needs 54% more than Garden asparagus.
  • Wakame has 46 times less Vitamin B6 than Garden asparagus. Garden asparagus has 0.091mg of Vitamin B6, while Wakame has 0.002mg.
  • 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
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 Potassium +304%
Contains less Sodium -99.8%
Contains more Zinc +42.1%
Contains more Calcium +525%
Contains more Magnesium +664.3%
Contains more Phosphorus +53.8%
Contains more Copper +50.3%
Equal in Iron - 2.18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Contains more Potassium +304%
Contains less Sodium -99.8%
Contains more Zinc +42.1%
Contains more Calcium +525%
Contains more Magnesium +664.3%
Contains more Phosphorus +53.8%
Contains more Copper +50.3%
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 A +110%
Contains more Vitamin E +13%
Contains more Vitamin C +86.7%
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 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 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +110%
Contains more Vitamin E +13%
Contains more Vitamin C +86.7%
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%

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Wakame Opinion
Net carbs 1.78g 8.64g Wakame
Protein 2.2g 3.03g Wakame
Fats 0.12g 0.64g Wakame
Carbs 3.88g 9.14g Wakame
Calories 20kcal 45kcal Wakame
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 0.65g Wakame
Fiber 2.1g 0.5g Garden asparagus
Calcium 24mg 150mg Wakame
Iron 2.14mg 2.18mg Wakame
Magnesium 14mg 107mg Wakame
Phosphorus 52mg 80mg Wakame
Potassium 202mg 50mg Garden asparagus
Sodium 2mg 872mg Garden asparagus
Zinc 0.54mg 0.38mg Garden asparagus
Copper 0.189mg 0.284mg Wakame
Vitamin A 756IU 360IU Garden asparagus
Vitamin E 1.13mg 1mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 3mg Garden asparagus
Vitamin B1 0.143mg 0.06mg Garden asparagus
Vitamin B2 0.141mg 0.23mg Wakame
Vitamin B3 0.978mg 1.6mg Wakame
Vitamin B5 0.274mg 0.697mg Wakame
Vitamin B6 0.091mg 0.002mg Garden asparagus
Folate 52µg 196µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 5.3µg Garden asparagus
Tryptophan 0.027mg 0.035mg Wakame
Threonine 0.084mg 0.165mg Wakame
Isoleucine 0.075mg 0.087mg Wakame
Leucine 0.128mg 0.257mg Wakame
Lysine 0.104mg 0.112mg Wakame
Methionine 0.031mg 0.063mg Wakame
Phenylalanine 0.075mg 0.112mg Wakame
Valine 0.115mg 0.209mg Wakame
Histidine 0.049mg 0.015mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.13g Garden asparagus
Monounsaturated Fat 0g 0.058g Wakame
Polyunsaturated fat 0.05g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Wakame
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
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

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.

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.