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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
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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 Iron +33.2%
Contains more Calcium +600%
Contains more Magnesium +764.3%
Contains more Zinc +127.8%
Contains more Potassium +127%
Contains more Copper +45.4%
Contains more Phosphorus +23.8%
Contains less Sodium -99.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Iron +33.2%
Contains more Calcium +600%
Contains more Magnesium +764.3%
Contains more Zinc +127.8%
Contains more Potassium +127%
Contains more Copper +45.4%
Contains more Phosphorus +23.8%
Contains less Sodium -99.1%

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

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Seaweed Garden asparagus Opinion
Calories 43 20 Seaweed
Protein 1.68 2.2 Garden asparagus
Fats 0.56 0.12 Seaweed
Vitamin C 3 5.6 Garden asparagus
Net carbs 8.270000457763672 1.7799999713897705 Seaweed
Carbs 9.57 3.88 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 2.14 Seaweed
Calcium 168 24 Seaweed
Potassium 89 202 Garden asparagus
Magnesium 121 14 Seaweed
Sugar 0.6 1.88 Seaweed
Fiber 1.3 2.1 Garden asparagus
Copper 0.13 0.189 Garden asparagus
Zinc 1.23 0.54 Seaweed
Starch
Phosphorus 42 52 Garden asparagus
Sodium 233 2 Garden asparagus
Vitamin A 116 756 Garden asparagus
Vitamin E 0.87 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.05 0.143 Garden asparagus
Vitamin B2 0.15 0.141 Seaweed
Vitamin B3 0.47 0.978 Garden asparagus
Vitamin B5 0.642 0.274 Seaweed
Vitamin B6 0.002 0.091 Garden asparagus
Vitamin B12 0 0
Vitamin K 66 41.6 Seaweed
Folate 180 52 Seaweed
Trans Fat 0 0
Saturated Fat 0.247 0.04 Garden asparagus
Monounsaturated Fat 0.098 0 Seaweed
Polyunsaturated fat 0.047 0.05 Garden asparagus
Tryptophan 0.048 0.027 Seaweed
Threonine 0.055 0.084 Garden asparagus
Isoleucine 0.076 0.075 Seaweed
Leucine 0.083 0.128 Garden asparagus
Lysine 0.082 0.104 Garden asparagus
Methionine 0.025 0.031 Garden asparagus
Phenylalanine 0.043 0.075 Garden asparagus
Valine 0.072 0.115 Garden asparagus
Histidine 0.024 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. 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.