Lettuce vs. Asparagus — In-Depth Nutrition Comparison
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The main differences between lettuce and asparagus
- Lettuce has more vitamin A and vitamin K; however, asparagus has more copper, iron, vitamin B1, and vitamin E.
- Daily need coverage for vitamin A for lettuce is 133% higher.
- Asparagus has 3 times less vitamin K than lettuce. Lettuce has 126.3µg of vitamin K, while asparagus has 41.6µg.
Food types used in this article are Lettuce, green leaf, raw and Asparagus, raw.
Infographic
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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.
| Contains more CalciumCalcium | +50% |
| Contains more ManganeseManganese | +58.2% |
| Contains more IronIron | +148.8% |
| Contains more CopperCopper | +551.7% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +79.3% |
| Contains less SodiumSodium | -92.9% |
| Contains more SeleniumSelenium | +283.3% |
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.
| Contains more Vitamin CVitamin C | +64.3% |
| Contains more Vitamin AVitamin A | +873.7% |
| Contains more Vitamin KVitamin K | +203.6% |
| Contains more Vitamin EVitamin E | +413.6% |
| Contains more Vitamin B1Vitamin B1 | +104.3% |
| Contains more Vitamin B2Vitamin B2 | +76.3% |
| Contains more Vitamin B3Vitamin B3 | +160.8% |
| Contains more Vitamin B5Vitamin B5 | +104.5% |
| Contains more FolateFolate | +36.8% |
| Contains more CholineCholine | +17.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 41.6µg | 71% |
| Vitamin A | 370µg | 38µg | 37% |
| Copper | 0.029mg | 0.189mg | 18% |
| Iron | 0.86mg | 2.14mg | 16% |
| Vitamin E | 0.22mg | 1.13mg | 6% |
| Vitamin B1 | 0.07mg | 0.143mg | 6% |
| Vitamin B2 | 0.08mg | 0.141mg | 5% |
| Vitamin B3 | 0.375mg | 0.978mg | 4% |
| Vitamin C | 9.2mg | 5.6mg | 4% |
| Folate | 38µg | 52µg | 4% |
| Manganese | 0.25mg | 0.158mg | 4% |
| Vitamin B5 | 0.134mg | 0.274mg | 3% |
| Selenium | 0.6µg | 2.3µg | 3% |
| Fiber | 1.3g | 2.1g | 3% |
| Zinc | 0.18mg | 0.54mg | 3% |
| Phosphorus | 29mg | 52mg | 3% |
| Protein | 1.36g | 2.2g | 2% |
| Fructose | 0.43g | 1g | 1% |
| Sodium | 28mg | 2mg | 1% |
| Calcium | 36mg | 24mg | 1% |
| Calories | 15kcal | 20kcal | 0% |
| Fats | 0.15g | 0.12g | 0% |
| Carbs | 2.87g | 3.88g | 0% |
| Net carbs | 1.57g | 1.78g | N/A |
| Magnesium | 13mg | 14mg | 0% |
| Potassium | 194mg | 202mg | 0% |
| Sugar | 0.78g | 1.88g | N/A |
| Vitamin B6 | 0.09mg | 0.091mg | 0% |
| Choline | 13.6mg | 16mg | 0% |
| Saturated fat | 0.02g | 0.04g | 0% |
| Monounsaturated fat | 0.006g | 0g | 0% |
| Polyunsaturated fat | 0.082g | 0.05g | 0% |
| Tryptophan | 0.009mg | 0.027mg | 0% |
| Threonine | 0.059mg | 0.084mg | 0% |
| Isoleucine | 0.084mg | 0.075mg | 0% |
| Leucine | 0.079mg | 0.128mg | 0% |
| Lysine | 0.084mg | 0.104mg | 0% |
| Methionine | 0.016mg | 0.031mg | 0% |
| Phenylalanine | 0.055mg | 0.075mg | 0% |
| Valine | 0.07mg | 0.115mg | 0% |
| Histidine | 0.022mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +25% |
| Contains more ProteinProtein | +61.8% |
| Contains more CarbsCarbs | +35.2% |
~equal in
Water
~93.22g
~equal in
Other
~0.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +64% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +80.6% |
| Contains more FructoseFructose | +132.6% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
