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  6. Asparagus vs. Spirulina

Asparagus vs. Spirulina — In-Depth Nutrition Comparison

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What are the differences between asparagus and spirulina?

  • Asparagus is higher in vitamin K, folate, fiber, phosphorus, and vitamin C, yet spirulina is higher in copper, vitamin B2, protein, iron, and vitamin B1.
  • Spirulina's daily need coverage for copper is 45% more.
  • Asparagus has 17 times more vitamin K than spirulina. While asparagus has 41.6µg of vitamin K, spirulina has only 2.5µg.

We used Asparagus, raw and Seaweed, spirulina, raw types in this article.

Infographic

Asparagus vs Spirulina infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +59.1%
Contains more ZincZinc +170%
Contains more PhosphorusPhosphorus +372.7%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +35.7%
Contains more IronIron +30.4%
Contains more CopperCopper +215.9%
Contains more ManganeseManganese +17.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +522.2%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin EVitamin E +130.6%
Contains more Vitamin B6Vitamin B6 +167.6%
Contains more Vitamin KVitamin K +1564%
Contains more FolateFolate +477.8%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin B2Vitamin B2 +142.6%
Contains more Vitamin B3Vitamin B3 +22.3%
Contains more Vitamin B5Vitamin B5 +18.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Spirulina DV% diff.
Copper 0.189mg 0.597mg 45%
Vitamin K 41.6µg 2.5µg 33%
Vitamin B2 0.141mg 0.342mg 15%
Folate 52µg 9µg 11%
Iron 2.14mg 2.79mg 8%
Protein 2.2g 5.92g 7%
Fiber 2.1g 0.4g 7%
Vitamin B1 0.143mg 0.222mg 7%
Phosphorus 52mg 11mg 6%
Vitamin C 5.6mg 0.9mg 5%
Sodium 2mg 98mg 4%
Vitamin A 38µg 3µg 4%
Vitamin E 1.13mg 0.49mg 4%
Vitamin B6 0.091mg 0.034mg 4%
Zinc 0.54mg 0.2mg 3%
Selenium 2.3µg 0.7µg 3%
Potassium 202mg 127mg 2%
Choline 16mg 6.5mg 2%
Magnesium 14mg 19mg 1%
Calcium 24mg 12mg 1%
Manganese 0.158mg 0.186mg 1%
Vitamin B3 0.978mg 1.196mg 1%
Vitamin B5 0.274mg 0.325mg 1%
Fructose 1g 1%
Calories 20kcal 26kcal 0%
Protein per 100 calories 11g 23g N/A
Calories per 10 g protein 91kcal 44kcal N/A
Weight per 100 calories 500g 385g N/A
Fats 0.12g 0.39g 0%
Net carbs 1.78g 2.02g N/A
Carbs 3.88g 2.42g 0%
Sugar 1.88g 0.3g N/A
Saturated fat 0.04g 0.135g 0%
Monounsaturated fat 0g 0.034g 0%
Polyunsaturated fat 0.05g 0.106g 0%
Tryptophan 0.027mg 0.096mg 0%
Threonine 0.084mg 0.306mg 0%
Isoleucine 0.075mg 0.331mg 0%
Leucine 0.128mg 0.509mg 0%
Lysine 0.104mg 0.312mg 0%
Methionine 0.031mg 0.118mg 0%
Phenylalanine 0.075mg 0.286mg 0%
Valine 0.115mg 0.362mg 0%
Histidine 0.049mg 0.112mg 0%

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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +60.3%
Contains more ProteinProtein +169.1%
Contains more FatsFats +225%
~equal in Water ~90.67g

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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -70.4%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +112%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.