Red leaf lettuce vs. Asparagus — In-Depth Nutrition Comparison
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How are red leaf lettuce and asparagus different?
- Red leaf lettuce is richer in vitamin K and vitamin A, while asparagus is higher in copper, iron, vitamin B1, and vitamin E.
- Red leaf lettuce covers your daily need for vitamin K, 82% more than asparagus.
- Red leaf lettuce contains 10 times more vitamin A than asparagus. Red leaf lettuce contains 375µg of vitamin A, while asparagus contains 38µg.
Lettuce, red leaf, raw and Asparagus, raw types were used in this article.
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 | +37.5% |
| Contains more ManganeseManganese | +28.5% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more IronIron | +78.3% |
| Contains more CopperCopper | +575% |
| Contains more ZincZinc | +170% |
| Contains more PhosphorusPhosphorus | +85.7% |
| Contains less SodiumSodium | -92% |
| Contains more SeleniumSelenium | +53.3% |
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 AVitamin A | +886.8% |
| Contains more Vitamin KVitamin K | +237.3% |
| Contains more Vitamin CVitamin C | +51.4% |
| Contains more Vitamin EVitamin E | +653.3% |
| Contains more Vitamin B1Vitamin B1 | +123.4% |
| Contains more Vitamin B2Vitamin B2 | +83.1% |
| Contains more Vitamin B3Vitamin B3 | +204.7% |
| Contains more Vitamin B5Vitamin B5 | +90.3% |
| Contains more FolateFolate | +44.4% |
| Contains more CholineCholine | +35.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.33 g
Fats:
0.22 g
Carbs:
2.26 g
Water:
95.64 g
Other:
0.55 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more FatsFats | +83.3% |
| Contains more ProteinProtein | +65.4% |
| Contains more CarbsCarbs | +71.7% |
~equal in
Water
~93.22g
~equal in
Other
~0.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.072 g
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains less Sat. FatSaturated fat | -57.5% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +44% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.2 g
Fructose:
0.28 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +225% |
| Contains more FructoseFructose | +257.1% |
~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 Glycemic Index |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 140.3µg | 41.6µg | 82% |
| Vitamin A | 375µg | 38µg | 37% |
| Copper | 0.028mg | 0.189mg | 18% |
| Iron | 1.2mg | 2.14mg | 12% |
| Vitamin B1 | 0.064mg | 0.143mg | 7% |
| Vitamin E | 0.15mg | 1.13mg | 7% |
| Fiber | 0.9g | 2.1g | 5% |
| Vitamin B2 | 0.077mg | 0.141mg | 5% |
| Folate | 36µg | 52µg | 4% |
| Vitamin B3 | 0.321mg | 0.978mg | 4% |
| Vitamin B5 | 0.144mg | 0.274mg | 3% |
| Zinc | 0.2mg | 0.54mg | 3% |
| Phosphorus | 28mg | 52mg | 3% |
| Manganese | 0.203mg | 0.158mg | 2% |
| Vitamin C | 3.7mg | 5.6mg | 2% |
| Protein | 1.33g | 2.2g | 2% |
| Vitamin B6 | 0.1mg | 0.091mg | 1% |
| Choline | 11.8mg | 16mg | 1% |
| Fructose | 0.28g | 1g | 1% |
| Selenium | 1.5µg | 2.3µg | 1% |
| Calcium | 33mg | 24mg | 1% |
| Sodium | 25mg | 2mg | 1% |
| Carbs | 2.26g | 3.88g | 1% |
| Calories | 16kcal | 20kcal | 0% |
| Fats | 0.22g | 0.12g | 0% |
| Net carbs | 1.36g | 1.78g | N/A |
| Magnesium | 12mg | 14mg | 0% |
| Potassium | 187mg | 202mg | 0% |
| Sugar | 0.48g | 1.88g | N/A |
| Saturated fat | 0.017g | 0.04g | 0% |
| Monounsaturated fat | 0.005g | 0g | 0% |
| Polyunsaturated fat | 0.072g | 0.05g | 0% |
| Tryptophan | 0.022mg | 0.027mg | 0% |
| Threonine | 0.048mg | 0.084mg | 0% |
| Isoleucine | 0.038mg | 0.075mg | 0% |
| Leucine | 0.07mg | 0.128mg | 0% |
| Lysine | 0.045mg | 0.104mg | 0% |
| Methionine | 0.016mg | 0.031mg | 0% |
| Phenylalanine | 0.067mg | 0.075mg | 0% |
| Valine | 0.048mg | 0.115mg | 0% |
| Histidine | 0.019mg | 0.049mg | 0% |
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 |
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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
46%
25%
Minerals Daily Need Coverage Score
14%
25%
Comparison summary
Which food is lower in Sugar?
Red leaf lettuce is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated fat?
Red leaf lettuce is lower in Saturated fat (difference - 0.023g)
Which food is lower in glycemic index?
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce is cheaper (difference - $4)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 23mg)
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)