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Seaweed vs Garden asparagus - In-Depth Nutrition Comparison

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What are the main differences between Seaweed and Garden asparagus?

  • Seaweed is richer in Folate, Magnesium, Vitamin K, Calcium, Iron, and Vitamin B5, yet Garden asparagus is richer in Vitamin B1, Vitamin B6, and Copper.
  • Seaweed's daily need coverage for Folate is 32% higher.
  • Seaweed has 117 times more Sodium than Garden asparagus. Seaweed has 233mg of Sodium, while Garden asparagus has 2mg.

We used Seaweed, kelp, raw and Asparagus, raw types in this comparison.

Infographic

Seaweed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +600%
Contains more Iron +33.2%
Contains more Magnesium +764.3%
Contains more Zinc +127.8%
Contains more Phosphorus +23.8%
Contains more Potassium +127%
Contains less Sodium -99.1%
Contains more Copper +45.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +600%
Contains more Iron +33.2%
Contains more Magnesium +764.3%
Contains more Zinc +127.8%
Contains more Phosphorus +23.8%
Contains more Potassium +127%
Contains less Sodium -99.1%
Contains more Copper +45.4%

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 B5 +134.3%
Contains more Folate +246.2%
Contains more Vitamin K +58.7%
Contains more Vitamin A +551.7%
Contains more Vitamin E +29.9%
Contains more Vitamin C +86.7%
Contains more Vitamin B1 +186%
Contains more Vitamin B3 +108.1%
Contains more Vitamin B6 +4450%
Equal in Vitamin B2 - 0.141
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 B5 +134.3%
Contains more Folate +246.2%
Contains more Vitamin K +58.7%
Contains more Vitamin A +551.7%
Contains more Vitamin E +29.9%
Contains more Vitamin C +86.7%
Contains more Vitamin B1 +186%
Contains more Vitamin B3 +108.1%
Contains more Vitamin B6 +4450%
Equal in Vitamin B2 - 0.141

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.
Seaweed Garden asparagus
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Garden asparagus Opinion
Net carbs 8.27g 1.78g Seaweed
Protein 1.68g 2.2g Garden asparagus
Fats 0.56g 0.12g Seaweed
Carbs 9.57g 3.88g Seaweed
Calories 43kcal 20kcal Seaweed
Starch g g
Fructose g 1g Garden asparagus
Sugar 0.6g 1.88g Seaweed
Fiber 1.3g 2.1g Garden asparagus
Calcium 168mg 24mg Seaweed
Iron 2.85mg 2.14mg Seaweed
Magnesium 121mg 14mg Seaweed
Phosphorus 42mg 52mg Garden asparagus
Potassium 89mg 202mg Garden asparagus
Sodium 233mg 2mg Garden asparagus
Zinc 1.23mg 0.54mg Seaweed
Copper 0.13mg 0.189mg Garden asparagus
Vitamin A 116IU 756IU Garden asparagus
Vitamin E 0.87mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 5.6mg Garden asparagus
Vitamin B1 0.05mg 0.143mg Garden asparagus
Vitamin B2 0.15mg 0.141mg Seaweed
Vitamin B3 0.47mg 0.978mg Garden asparagus
Vitamin B5 0.642mg 0.274mg Seaweed
Vitamin B6 0.002mg 0.091mg Garden asparagus
Folate 180µg 52µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 41.6µg Seaweed
Tryptophan 0.048mg 0.027mg Seaweed
Threonine 0.055mg 0.084mg Garden asparagus
Isoleucine 0.076mg 0.075mg Seaweed
Leucine 0.083mg 0.128mg Garden asparagus
Lysine 0.082mg 0.104mg Garden asparagus
Methionine 0.025mg 0.031mg Garden asparagus
Phenylalanine 0.043mg 0.075mg Garden asparagus
Valine 0.072mg 0.115mg Garden asparagus
Histidine 0.024mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.04g Garden asparagus
Monounsaturated Fat 0.098g 0g Seaweed
Polyunsaturated fat 0.047g 0.05g Garden asparagus

Which food is preferable for your diet?

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

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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
36
Seaweed
29
Garden asparagus
Mineral Summary Score
47
Seaweed
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
10%
Seaweed
13%
Garden asparagus
Carbohydrates
10%
Seaweed
4%
Garden asparagus
Fats
3%
Seaweed
1%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.28g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 231mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.207g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.