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  6. Seaweed vs. Garden asparagus

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seaweed
Seaweed
5
:
5
Garden asparagus
Garden asparagus
Contains more Calcium +600%
Contains more Iron +33.2%
Contains more Magnesium +764.3%
Contains more Zinc +127.8%
Contains more Manganese +26.6%
Contains more Phosphorus +23.8%
Contains more Potassium +127%
Contains less Sodium -99.1%
Contains more Copper +45.4%
Contains more Selenium +228.6%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
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 +600%
Contains more Iron +33.2%
Contains more Magnesium +764.3%
Contains more Zinc +127.8%
Contains more Manganese +26.6%
Contains more Phosphorus +23.8%
Contains more Potassium +127%
Contains less Sodium -99.1%
Contains more Copper +45.4%
Contains more Selenium +228.6%

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.
Seaweed
Seaweed
4
:
6
Garden asparagus
Garden asparagus
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
Seaweed
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%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Garden asparagus
Garden asparagus
Contains more Fats +366.7%
Contains more Carbs +146.6%
Contains more Other +1039.7%
Contains more Protein +31%
Contains more Water +14.3%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +366.7%
Contains more Carbs +146.6%
Contains more Other +1039.7%
Contains more Protein +31%
Contains more Water +14.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains less Saturated Fat -83.8%
Equal in Polyunsaturated fat - 0.05
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains less Saturated Fat -83.8%
Equal in Polyunsaturated fat - 0.05

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.2mg 0.158mg Seaweed
Selenium 0.7µg 2.3µg Garden asparagus
Vitamin A 116IU 756IU Garden asparagus
Vitamin A RAE 6µg 38µg Garden asparagus
Vitamin E 0.87mg 1.13mg Garden asparagus
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 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
Saturated Fat 0.247g 0.04g Garden asparagus
Omega-3 - EPA 0.004g 0g Seaweed
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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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
36%
Seaweed
29%
Garden asparagus
Minerals Daily Need Coverage Score
41%
Seaweed
25%
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

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. 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.