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  6. Asparagus vs. Seaweed

Asparagus vs. Seaweed — In-Depth Nutrition Comparison

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What are the main differences between asparagus and seaweed?

  • Asparagus is richer in vitamin A, vitamin B1, and vitamin B6, yet seaweed is richer in folate, magnesium, vitamin K, calcium, iron, and vitamin B5.
  • Seaweed's daily need coverage for folate is 32% higher.
  • Asparagus has 46 times more vitamin B6 than seaweed. Asparagus has 0.091mg of vitamin B6, while seaweed has 0.002mg.
  • Asparagus contains less sodium.

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

Infographic

Asparagus vs Seaweed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +127%
Contains more CopperCopper +45.4%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +764.3%
Contains more CalciumCalcium +600%
Contains more IronIron +33.2%
Contains more ZincZinc +127.8%
Contains more ManganeseManganese +26.6%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +86.7%
Contains more Vitamin AVitamin A +533.3%
Contains more Vitamin EVitamin E +29.9%
Contains more Vitamin B1Vitamin B1 +186%
Contains more Vitamin B3Vitamin B3 +108.1%
Contains more Vitamin B6Vitamin B6 +4450%
Contains more Vitamin B5Vitamin B5 +134.3%
Contains more Vitamin KVitamin K +58.7%
Contains more FolateFolate +246.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Seaweed DV% diff.
Folate 52µg 180µg 32%
Magnesium 14mg 121mg 25%
Vitamin K 41.6µg 66µg 20%
Calcium 24mg 168mg 14%
Sodium 2mg 233mg 10%
Iron 2.14mg 2.85mg 9%
Vitamin B1 0.143mg 0.05mg 8%
Copper 0.189mg 0.13mg 7%
Vitamin B5 0.274mg 0.642mg 7%
Vitamin B6 0.091mg 0.002mg 7%
Zinc 0.54mg 1.23mg 6%
Vitamin A 38µg 6µg 4%
Vitamin C 5.6mg 3mg 3%
Potassium 202mg 89mg 3%
Fiber 2.1g 1.3g 3%
Selenium 2.3µg 0.7µg 3%
Vitamin B3 0.978mg 0.47mg 3%
Carbs 3.88g 9.57g 2%
Vitamin E 1.13mg 0.87mg 2%
Manganese 0.158mg 0.2mg 2%
Calories 20kcal 43kcal 1%
Protein 2.2g 1.68g 1%
Fats 0.12g 0.56g 1%
Phosphorus 52mg 42mg 1%
Vitamin B2 0.141mg 0.15mg 1%
Choline 16mg 12.8mg 1%
Saturated fat 0.04g 0.247g 1%
Fructose 1g 1%
Protein per 100 calories 11g 3.9g N/A
Calories per 10 g protein 91kcal 256kcal N/A
Weight per 100 calories 500g 233g N/A
Net carbs 1.78g 8.27g N/A
Sugar 1.88g 0.6g N/A
Monounsaturated fat 0g 0.098g 0%
Polyunsaturated fat 0.05g 0.047g 0%
Tryptophan 0.027mg 0.048mg 0%
Threonine 0.084mg 0.055mg 0%
Isoleucine 0.075mg 0.076mg 0%
Leucine 0.128mg 0.083mg 0%
Lysine 0.104mg 0.082mg 0%
Methionine 0.031mg 0.025mg 0%
Phenylalanine 0.075mg 0.043mg 0%
Valine 0.115mg 0.072mg 0%
Histidine 0.049mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +31%
Contains more WaterWater +14.3%
Contains more FatsFats +366.7%
Contains more CarbsCarbs +146.6%
Contains more OtherOther +1039.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Polyunsaturated fat ~0.047g

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.