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Lettuce vs. Garden asparagus — In-Depth Nutrition Comparison

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The main differences between Lettuce and Garden asparagus

  • Lettuce has more Vitamin K, and Vitamin A RAE, however, Garden asparagus has more Copper, Iron, Vitamin B1, and Vitamin E .
  • Daily need coverage for Vitamin K from Lettuce is 71% higher.
  • Garden asparagus has 10 times less Vitamin A RAE than Lettuce. Lettuce has 370µg of Vitamin A RAE, while Garden asparagus has 38µg.

Food types used in this article are Lettuce, green leaf, raw and Asparagus, raw.

Infographic

Lettuce vs Garden asparagus 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 Calcium +50%
Contains more Manganese +58.2%
Contains more Iron +148.8%
Contains more Phosphorus +79.3%
Contains less Sodium -92.9%
Contains more Zinc +200%
Contains more Copper +551.7%
Contains more Selenium +283.3%
Equal in Magnesium - 14
Equal in Potassium - 202
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +50%
Contains more Manganese +58.2%
Contains more Iron +148.8%
Contains more Phosphorus +79.3%
Contains less Sodium -92.9%
Contains more Zinc +200%
Contains more Copper +551.7%
Contains more Selenium +283.3%
Equal in Magnesium - 14
Equal in Potassium - 202

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 A +879.5%
Contains more Vitamin C +64.3%
Contains more Vitamin K +203.6%
Contains more Vitamin E +413.6%
Contains more Vitamin B1 +104.3%
Contains more Vitamin B2 +76.3%
Contains more Vitamin B3 +160.8%
Contains more Vitamin B5 +104.5%
Contains more Folate +36.8%
Equal in Vitamin B6 - 0.091
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
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%
Contains more Vitamin A +879.5%
Contains more Vitamin C +64.3%
Contains more Vitamin K +203.6%
Contains more Vitamin E +413.6%
Contains more Vitamin B1 +104.3%
Contains more Vitamin B2 +76.3%
Contains more Vitamin B3 +160.8%
Contains more Vitamin B5 +104.5%
Contains more Folate +36.8%
Equal in Vitamin B6 - 0.091

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +25%
Contains more Other +10.3%
Contains more Protein +61.8%
Contains more Carbs +35.2%
Equal in Water - 93.22
Equal in Other - 0.58
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +25%
Contains more Other +10.3%
Contains more Protein +61.8%
Contains more Carbs +35.2%
Equal in Water - 93.22
Equal in Other - 0.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +64%
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +64%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +80.6%
Contains more Fructose +132.6%
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +80.6%
Contains more Fructose +132.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Garden asparagus
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Lettuce Garden asparagus Opinion
Net carbs 1.57g 1.78g Garden asparagus
Protein 1.36g 2.2g Garden asparagus
Fats 0.15g 0.12g Lettuce
Carbs 2.87g 3.88g Garden asparagus
Calories 15kcal 20kcal Garden asparagus
Fructose 0.43g 1g Garden asparagus
Sugar 0.78g 1.88g Lettuce
Fiber 1.3g 2.1g Garden asparagus
Calcium 36mg 24mg Lettuce
Iron 0.86mg 2.14mg Garden asparagus
Magnesium 13mg 14mg Garden asparagus
Phosphorus 29mg 52mg Garden asparagus
Potassium 194mg 202mg Garden asparagus
Sodium 28mg 2mg Garden asparagus
Zinc 0.18mg 0.54mg Garden asparagus
Copper 0.029mg 0.189mg Garden asparagus
Manganese 0.25mg 0.158mg Lettuce
Selenium 0.6µg 2.3µg Garden asparagus
Vitamin A 7405IU 756IU Lettuce
Vitamin A RAE 370µg 38µg Lettuce
Vitamin E 0.22mg 1.13mg Garden asparagus
Vitamin C 9.2mg 5.6mg Lettuce
Vitamin B1 0.07mg 0.143mg Garden asparagus
Vitamin B2 0.08mg 0.141mg Garden asparagus
Vitamin B3 0.375mg 0.978mg Garden asparagus
Vitamin B5 0.134mg 0.274mg Garden asparagus
Vitamin B6 0.09mg 0.091mg Garden asparagus
Folate 38µg 52µg Garden asparagus
Vitamin K 126.3µg 41.6µg Lettuce
Tryptophan 0.009mg 0.027mg Garden asparagus
Threonine 0.059mg 0.084mg Garden asparagus
Isoleucine 0.084mg 0.075mg Lettuce
Leucine 0.079mg 0.128mg Garden asparagus
Lysine 0.084mg 0.104mg Garden asparagus
Methionine 0.016mg 0.031mg Garden asparagus
Phenylalanine 0.055mg 0.075mg Garden asparagus
Valine 0.07mg 0.115mg Garden asparagus
Histidine 0.022mg 0.049mg Garden asparagus
Saturated Fat 0.02g 0.04g Lettuce
Monounsaturated Fat 0.006g 0g Lettuce
Polyunsaturated fat 0.082g 0.05g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Garden asparagus
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
75%
Lettuce
29%
Garden asparagus
Minerals Daily Need Coverage Score
14%
Lettuce
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $3.5)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 26mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.