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  6. Spinach vs. Garden asparagus

Spinach vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Spinach and Garden asparagus different?

  • Spinach has more Vitamin K, Vitamin A RAE, Manganese, Folate, Iron, Magnesium, Vitamin B6, Calcium, Potassium, and Vitamin B2 than Garden asparagus.
  • Daily need coverage for Vitamin K from Spinach is 377% higher.
  • Spinach contains 14 times more Vitamin A RAE than Garden asparagus. While Spinach contains 524µg of Vitamin A RAE, Garden asparagus contains only 38µg.

Spinach, cooked, boiled, drained, without salt and Asparagus, raw are the varieties used in this article.

Infographic

Spinach 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.
Spinach
Spinach
7
:
3
Garden asparagus
Garden asparagus
Contains more Calcium +466.7%
Contains more Iron +66.8%
Contains more Magnesium +521.4%
Contains more Potassium +130.7%
Contains more Zinc +40.7%
Contains more Manganese +491.8%
Contains less Sodium -97.1%
Contains more Selenium +53.3%
Equal in Phosphorus - 52
Equal in Copper - 0.189
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 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 +466.7%
Contains more Iron +66.8%
Contains more Magnesium +521.4%
Contains more Potassium +130.7%
Contains more Zinc +40.7%
Contains more Manganese +491.8%
Contains less Sodium -97.1%
Contains more Selenium +53.3%
Equal in Phosphorus - 52
Equal in Copper - 0.189

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.
Spinach
Spinach
7
:
3
Garden asparagus
Garden asparagus
Contains more Vitamin A +1286.4%
Contains more Vitamin E +84.1%
Contains more Vitamin C +75%
Contains more Vitamin B2 +67.4%
Contains more Vitamin B6 +165.9%
Contains more Folate +180.8%
Contains more Vitamin K +1086.5%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +89%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +1286.4%
Contains more Vitamin E +84.1%
Contains more Vitamin C +75%
Contains more Vitamin B2 +67.4%
Contains more Vitamin B6 +165.9%
Contains more Folate +180.8%
Contains more Vitamin K +1086.5%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +89%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Garden asparagus
Garden asparagus
Contains more Protein +35%
Contains more Fats +116.7%
Contains more Other +212.1%
Equal in Carbs - 3.88
Equal in Water - 93.22
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 Protein +35%
Contains more Fats +116.7%
Contains more Other +212.1%
Equal in Carbs - 3.88
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +118%
Equal in Saturated Fat - 0.04
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +118%
Equal in Saturated Fat - 0.04

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Garden asparagus Opinion
Net carbs 1.35g 1.78g Garden asparagus
Protein 2.97g 2.2g Spinach
Fats 0.26g 0.12g Spinach
Carbs 3.75g 3.88g Garden asparagus
Calories 23kcal 20kcal Spinach
Fructose 1g Garden asparagus
Sugar 0.43g 1.88g Spinach
Fiber 2.4g 2.1g Spinach
Calcium 136mg 24mg Spinach
Iron 3.57mg 2.14mg Spinach
Magnesium 87mg 14mg Spinach
Phosphorus 56mg 52mg Spinach
Potassium 466mg 202mg Spinach
Sodium 70mg 2mg Garden asparagus
Zinc 0.76mg 0.54mg Spinach
Copper 0.174mg 0.189mg Garden asparagus
Manganese 0.935mg 0.158mg Spinach
Selenium 1.5µg 2.3µg Garden asparagus
Vitamin A 10481IU 756IU Spinach
Vitamin A RAE 524µg 38µg Spinach
Vitamin E 2.08mg 1.13mg Spinach
Vitamin C 9.8mg 5.6mg Spinach
Vitamin B1 0.095mg 0.143mg Garden asparagus
Vitamin B2 0.236mg 0.141mg Spinach
Vitamin B3 0.49mg 0.978mg Garden asparagus
Vitamin B5 0.145mg 0.274mg Garden asparagus
Vitamin B6 0.242mg 0.091mg Spinach
Folate 146µg 52µg Spinach
Vitamin K 493.6µg 41.6µg Spinach
Tryptophan 0.04mg 0.027mg Spinach
Threonine 0.127mg 0.084mg Spinach
Isoleucine 0.152mg 0.075mg Spinach
Leucine 0.231mg 0.128mg Spinach
Lysine 0.182mg 0.104mg Spinach
Methionine 0.055mg 0.031mg Spinach
Phenylalanine 0.134mg 0.075mg Spinach
Valine 0.168mg 0.115mg Spinach
Histidine 0.066mg 0.049mg Spinach
Saturated Fat 0.043g 0.04g Garden asparagus
Monounsaturated Fat 0.006g 0g Spinach
Polyunsaturated fat 0.109g 0.05g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
183%
Spinach
29%
Garden asparagus
Minerals Daily Need Coverage Score
52%
Spinach
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.45g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $3.8)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.003g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.