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Napa cabbage vs Garden asparagus - In-Depth Nutrition Comparison

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Differences between Napa cabbage and Garden asparagus

  • Garden asparagus is higher than Napa cabbage in Iron, Vitamin B1, Copper, and Vitamin B2.
  • Garden asparagus's daily need coverage for Iron is 18% higher.

The food types used in this comparison are Cabbage, napa, cooked and Asparagus, raw.

Infographic

Napa cabbage 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +20.8%
Contains more Iron +189.2%
Contains more Potassium +132.2%
Contains more Magnesium +75%
Contains more Copper +96.9%
Contains more Zinc +285.7%
Contains more Phosphorus +173.7%
Contains less Sodium -81.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 9% 8% 6% 32% 4% 9% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Calcium +20.8%
Contains more Iron +189.2%
Contains more Potassium +132.2%
Contains more Magnesium +75%
Contains more Copper +96.9%
Contains more Zinc +285.7%
Contains more Phosphorus +173.7%
Contains less Sodium -81.8%

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
:
Contains more Vitamin C +75%
Contains more Vitamin A +187.5%
Contains more Vitamin B1 +2760%
Contains more Vitamin B2 +464%
Contains more Vitamin B3 +109.9%
Contains more Vitamin B5 +682.9%
Contains more Vitamin B6 +145.9%
Contains more Folate +20.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 16% 0% 0% 2% 6% 9% 3% 9% 0% 0% 33%
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%
Contains more Vitamin C +75%
Contains more Vitamin A +187.5%
Contains more Vitamin B1 +2760%
Contains more Vitamin B2 +464%
Contains more Vitamin B3 +109.9%
Contains more Vitamin B5 +682.9%
Contains more Vitamin B6 +145.9%
Contains more Folate +20.9%

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
7
Napa cabbage
29
Garden asparagus
Mineral Summary Score
12
Napa cabbage
27
Garden asparagus

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
7%
Napa cabbage
13%
Garden asparagus
Carbohydrates
2%
Napa cabbage
4%
Garden asparagus
Fats
1%
Napa cabbage
1%
Garden asparagus

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.
Napa cabbage 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 9mg)
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)

All nutrients comparison - raw data values

Nutrient Napa cabbage Garden asparagus Opinion
Calories 12 20 Garden asparagus
Protein 1.1 2.2 Garden asparagus
Fats 0.17 0.12 Napa cabbage
Vitamin C 3.2 5.6 Garden asparagus
Net carbs 2.2300000190734863 1.7799999713897705 Napa cabbage
Carbs 2.23 3.88 Garden asparagus
Cholesterol 0 0
Vitamin D 0 0
Iron 0.74 2.14 Garden asparagus
Calcium 29 24 Napa cabbage
Potassium 87 202 Garden asparagus
Magnesium 8 14 Garden asparagus
Sugar 1.88 Napa cabbage
Fiber 2.1 Garden asparagus
Copper 0.096 0.189 Garden asparagus
Zinc 0.14 0.54 Garden asparagus
Starch
Phosphorus 19 52 Garden asparagus
Sodium 11 2 Garden asparagus
Vitamin A 263 756 Garden asparagus
Vitamin E 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.005 0.143 Garden asparagus
Vitamin B2 0.025 0.141 Garden asparagus
Vitamin B3 0.466 0.978 Garden asparagus
Vitamin B5 0.035 0.274 Garden asparagus
Vitamin B6 0.037 0.091 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 Garden asparagus
Folate 43 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 Napa cabbage
Monounsaturated Fat 0 Garden asparagus
Polyunsaturated fat 0.05 Garden asparagus
Tryptophan 0.027 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.104 Garden asparagus
Methionine 0.031 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.