Asparagus vs Lettuce: Calories & Nutrition Showdown



Asparagus - calories, kcal, weight, nutrition
Asparagus - calories, kcal, weight, nutrition

Asparagus vs Lettuce
Nutrition Facts

Asparagus
Serving size:
  change
one asparagus (40g)handful (450g)bunch (500g)cup (175g)half cup (87.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Lettuce
Serving size:
  change
one lettuce (200g)cup, chopped (75g)1 large leaf (18g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Asparagus vs Lettuce 100g Compare


per 100gAsparagusLettuce
Calories20 15
Carbohydrates3.38 g2.87 g
Fat0.12 g0.15 g
Dietary fiber2.1 g1.3 g
Protein2.2 g1.36 g
Calcium24 mg36 mg
Iron1.14 mg0.86 mg
Magnessium14 mg13 mg
Phosphorus52 mg29 mg
Potassium202 mg194 mg
Sodium2 mg28 mg
Zink0.54 mg0.18 mg
Vitaminium A756 µg7405 µg
Vitaminium B1 (Thiamine)0.143 mg0.07 mg
Vitaminium B2 (riboflavin)0.141 mg0.08 mg
Vitaminium B3 (Niacin)0.978 mg0.375 mg
Vitaminium B50.274 mg0.134 mg
Vitaminium B60.091 mg0.09 mg
Vitaminium B9 (Folic acid)52 mg38 mg
Vitaminium C5.6 mg9.2 mg
Vitaminium E1.13 mg0.29 mg
Vitaminium K41.6 µg126.3 µg
Beta karoten9 mg4443 mg

Exploring the Nutritional Landscape: Asparagus vs Lettuce

When it comes to selecting the right vegetables for your diet, the choices can be both plentiful and perplexing. Among the myriad of options, asparagus and lettuce stand out not only for their distinctive tastes and textures but also for their nutritional profiles. While both are celebrated for their low-calorie content and health benefits, they serve different nutritional purposes in a diet. Let’s delve into the fascinating world of these two vegetables, uncovering interesting facts and comparing their nutritional values to help you make informed choices.

Asparagus: The Spear of Nutritional Excellence

Asparagus, a perennial flowering plant, has been esteemed since ancient times for its culinary and medicinal properties. Known for its slender spears, asparagus is a harbinger of spring, boasting a slightly sweet and earthy flavor. Beyond its taste, asparagus is lauded for its low calorie count of just 20 calories per 100 grams, alongside a robust profile of vitamins and minerals. It's particularly rich in vitamin K, essential for blood clotting and bone health, and folate (vitamin B9), crucial for cell growth and DNA formation.

Lettuce: The Leafy Green Powerhouse

Lettuce, on the other hand, is a leafy green vegetable that has been a staple in diets around the world for millennia. With its origins tracing back to the Egyptians, who cultivated lettuce for its oil-producing seeds and leaves, it has evolved into a key ingredient in salads and many dishes. Lettuce is celebrated for its hydrating properties, thanks to its high water content, and its even lower calorie count of 15 calories per 100 grams. It stands out for its vitamin A content, with a whopping 7405 IU, promoting good vision and immune function.

Lettuce vs Asparagus: Nutrition Face-Off

When comparing the nutritional aspects of asparagus and lettuce, it's clear that each brings its unique strengths to the table. Here’s a brief overview:

  • Calories: Asparagus and lettuce are both low-calorie options, with asparagus containing 20 calories and lettuce slightly lower at 15 calories per 100 grams.
  • Carbohydrates and Fiber: Asparagus has a slight edge with 3.38 grams of carbs and 2.1 grams of fiber, compared to lettuce's 2.87 grams of carbs and 1.3 grams of fiber, making asparagus a good choice for those looking to increase their fiber intake.
  • Protein: Asparagus offers more protein with 2.2 grams, against lettuce's 1.36 grams, making it slightly more beneficial for muscle repair and growth.
  • Vitamins and Minerals: Both vegetables are rich in vitamins and minerals, but asparagus provides more iron, magnesium, and vitamins B, while lettuce is superior in vitamin A, vitamin K, and beta-carotene content.

It's also worth noting that both asparagus and lettuce are naturally gluten-free and contain no cholesterol, making them excellent choices for those with dietary restrictions.

Conclusion: A Place for Both on Your Plate

In the duel of asparagus vs lettuce, the verdict is clear: both vegetables are winners in their own right. Depending on your dietary needs and preferences, you might lean towards one over the other. Asparagus, with its higher fiber and protein content, might appeal to those looking for a nutrient-dense side dish. Lettuce, with its exceptional vitamin A content and lower calorie count, can serve as a perfect base for a healthy salad.

Ultimately, incorporating a variety of vegetables into your diet is key to obtaining a wide range of nutrients. So, why not enjoy both asparagus and lettuce? Their distinct flavors and textures can complement each other beautifully in meals, offering a balanced and nutritious diet.

Asparagus 100g

20kcal

Calories source

  • 58% CARBS.
  • 38% PROTEIN
  • 5% FAT

Lettuce 100g

15kcal

Calories source

  • 63% CARBS
  • 30% PROTEIN
  • 7% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment