Lettuce vs. Asparagus — In-Depth Nutrition Comparison
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The main differences between Lettuce and Asparagus
- Lettuce has more Vitamin K, and Vitamin A, however, Asparagus has more Copper, Iron, Vitamin B1, and Vitamin E.
- Daily need coverage for Vitamin K from Lettuce is 71% higher.
- Asparagus has 10 times less Vitamin A than Lettuce. Lettuce has 370µg of Vitamin A, while Asparagus has 38µg.
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 | +879.5% |
| 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 15kcal | 20kcal |
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| Protein | 1.36g | 2.2g |
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| Fats | 0.15g | 0.12g |
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| Vitamin C | 9.2mg | 5.6mg |
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| Net carbs | 1.57g | 1.78g |
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| Carbs | 2.87g | 3.88g |
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| Magnesium | 13mg | 14mg |
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| Calcium | 36mg | 24mg |
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| Potassium | 194mg | 202mg |
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| Iron | 0.86mg | 2.14mg |
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| Sugar | 0.78g | 1.88g |
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| Fiber | 1.3g | 2.1g |
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| Copper | 0.029mg | 0.189mg |
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| Zinc | 0.18mg | 0.54mg |
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| Phosphorus | 29mg | 52mg |
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| Sodium | 28mg | 2mg |
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| Vitamin A | 7405IU | 756IU |
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| Vitamin A | 370µg | 38µg |
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| Vitamin E | 0.22mg | 1.13mg |
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| Manganese | 0.25mg | 0.158mg |
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| Selenium | 0.6µg | 2.3µg |
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| Vitamin B1 | 0.07mg | 0.143mg |
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| Vitamin B2 | 0.08mg | 0.141mg |
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| Vitamin B3 | 0.375mg | 0.978mg |
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| Vitamin B5 | 0.134mg | 0.274mg |
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| Vitamin B6 | 0.09mg | 0.091mg |
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| Vitamin K | 126.3µg | 41.6µg |
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| Folate | 38µg | 52µg |
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| Choline | 13.6mg | 16mg |
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| Saturated Fat | 0.02g | 0.04g |
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| Monounsaturated Fat | 0.006g | 0g |
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| Polyunsaturated fat | 0.082g | 0.05g |
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| Tryptophan | 0.009mg | 0.027mg |
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| Threonine | 0.059mg | 0.084mg |
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| Isoleucine | 0.084mg | 0.075mg |
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| Leucine | 0.079mg | 0.128mg |
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| Lysine | 0.084mg | 0.104mg |
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| Methionine | 0.016mg | 0.031mg |
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| Phenylalanine | 0.055mg | 0.075mg |
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| Valine | 0.07mg | 0.115mg |
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| Histidine | 0.022mg | 0.049mg |
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| Fructose | 0.43g | 1g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
69%
28%
Minerals Daily Need Coverage Score
14%
25%
Comparison summary
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Lettuce is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Lettuce is cheaper (difference - $3.5)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 26mg)
Which food is richer in minerals?
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)