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  6. Red leaf lettuce vs. Garden asparagus

Red leaf lettuce vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Red leaf lettuce and Garden asparagus different?

  • Red leaf lettuce is richer in Vitamin K, and Vitamin A RAE, while Garden asparagus is higher in Copper, Iron, Vitamin B1, and Vitamin E .
  • Red leaf lettuce covers your daily need of Vitamin K 82% more than Garden asparagus.
  • Red leaf lettuce contains 10 times more Vitamin A RAE than Garden asparagus. Red leaf lettuce contains 375µg of Vitamin A RAE, while Garden asparagus contains 38µg.

Lettuce, red leaf, raw and Asparagus, raw types were used in this article.

Infographic

Red leaf lettuce vs Garden asparagus 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Red leaf lettuce
Red leaf lettuce
2
:
8
Garden asparagus
Garden asparagus
Contains more Calcium +37.5%
Contains more Manganese +28.5%
Contains more Iron +78.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +85.7%
Contains less Sodium -92%
Contains more Zinc +170%
Contains more Copper +575%
Contains more Selenium +53.3%
Equal in Potassium - 202
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +37.5%
Contains more Manganese +28.5%
Contains more Iron +78.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +85.7%
Contains less Sodium -92%
Contains more Zinc +170%
Contains more Copper +575%
Contains more Selenium +53.3%
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.
Red leaf lettuce
Red leaf lettuce
3
:
7
Garden asparagus
Garden asparagus
Contains more Vitamin A +891%
Contains more Vitamin K +237.3%
Contains more Vitamin E +653.3%
Contains more Vitamin C +51.4%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +83.1%
Contains more Vitamin B3 +204.7%
Contains more Vitamin B5 +90.3%
Contains more Folate +44.4%
Equal in Vitamin B6 - 0.091
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Garden asparagus
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 +891%
Contains more Vitamin K +237.3%
Contains more Vitamin E +653.3%
Contains more Vitamin C +51.4%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +83.1%
Contains more Vitamin B3 +204.7%
Contains more Vitamin B5 +90.3%
Contains more Folate +44.4%
Equal in Vitamin B6 - 0.091

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Garden asparagus
Garden asparagus
Contains more Fats +83.3%
Contains more Protein +65.4%
Contains more Carbs +71.7%
Equal in Water - 93.22
Equal in Other - 0.58
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Garden asparagus
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 +83.3%
Contains more Protein +65.4%
Contains more Carbs +71.7%
Equal in Water - 93.22
Equal in Other - 0.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
3
:
0
Garden asparagus
Garden asparagus
Contains less Saturated Fat -57.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +44%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -57.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +44%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
0
:
3
Garden asparagus
Garden asparagus
Contains more Sucrose +∞%
Contains more Glucose +225%
Contains more Fructose +257.1%
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Garden asparagus
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 +225%
Contains more Fructose +257.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Garden asparagus Opinion
Net carbs 1.36g 1.78g Garden asparagus
Protein 1.33g 2.2g Garden asparagus
Fats 0.22g 0.12g Red leaf lettuce
Carbs 2.26g 3.88g Garden asparagus
Calories 16kcal 20kcal Garden asparagus
Fructose 0.28g 1g Garden asparagus
Sugar 0.48g 1.88g Red leaf lettuce
Fiber 0.9g 2.1g Garden asparagus
Calcium 33mg 24mg Red leaf lettuce
Iron 1.2mg 2.14mg Garden asparagus
Magnesium 12mg 14mg Garden asparagus
Phosphorus 28mg 52mg Garden asparagus
Potassium 187mg 202mg Garden asparagus
Sodium 25mg 2mg Garden asparagus
Zinc 0.2mg 0.54mg Garden asparagus
Copper 0.028mg 0.189mg Garden asparagus
Manganese 0.203mg 0.158mg Red leaf lettuce
Selenium 1.5µg 2.3µg Garden asparagus
Vitamin A 7492IU 756IU Red leaf lettuce
Vitamin A RAE 375µg 38µg Red leaf lettuce
Vitamin E 0.15mg 1.13mg Garden asparagus
Vitamin C 3.7mg 5.6mg Garden asparagus
Vitamin B1 0.064mg 0.143mg Garden asparagus
Vitamin B2 0.077mg 0.141mg Garden asparagus
Vitamin B3 0.321mg 0.978mg Garden asparagus
Vitamin B5 0.144mg 0.274mg Garden asparagus
Vitamin B6 0.1mg 0.091mg Red leaf lettuce
Folate 36µg 52µg Garden asparagus
Vitamin K 140.3µg 41.6µg Red leaf lettuce
Tryptophan 0.022mg 0.027mg Garden asparagus
Threonine 0.048mg 0.084mg Garden asparagus
Isoleucine 0.038mg 0.075mg Garden asparagus
Leucine 0.07mg 0.128mg Garden asparagus
Lysine 0.045mg 0.104mg Garden asparagus
Methionine 0.016mg 0.031mg Garden asparagus
Phenylalanine 0.067mg 0.075mg Garden asparagus
Valine 0.048mg 0.115mg Garden asparagus
Histidine 0.019mg 0.049mg Garden asparagus
Saturated Fat 0.017g 0.04g Red leaf lettuce
Monounsaturated Fat 0.005g 0g Red leaf lettuce
Polyunsaturated fat 0.072g 0.05g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
76%
Red leaf lettuce
29%
Garden asparagus
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 23mg)
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)

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.