Asparagus vs Lettuce: Calories & Nutrition Showdown


Asparagus vs Lettuce
Nutrition Facts
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Asparagus vs Lettuce 100g Compare
per 100g | Asparagus | Lettuce |
---|---|---|
Calories | 20 | 15 |
Carbohydrates | 3.38 g | 2.87 g |
Fat | 0.12 g | 0.15 g |
Dietary fiber | 2.1 g | 1.3 g |
Protein | 2.2 g | 1.36 g |
Calcium | 24 mg | 36 mg |
Iron | 1.14 mg | 0.86 mg |
Magnessium | 14 mg | 13 mg |
Phosphorus | 52 mg | 29 mg |
Potassium | 202 mg | 194 mg |
Sodium | 2 mg | 28 mg |
Zink | 0.54 mg | 0.18 mg |
Vitaminium A | 756 µg | 7405 µg |
Vitaminium B1 (Thiamine) | 0.143 mg | 0.07 mg |
Vitaminium B2 (riboflavin) | 0.141 mg | 0.08 mg |
Vitaminium B3 (Niacin) | 0.978 mg | 0.375 mg |
Vitaminium B5 | 0.274 mg | 0.134 mg |
Vitaminium B6 | 0.091 mg | 0.09 mg |
Vitaminium B9 (Folic acid) | 52 mg | 38 mg |
Vitaminium C | 5.6 mg | 9.2 mg |
Vitaminium E | 1.13 mg | 0.29 mg |
Vitaminium K | 41.6 µg | 126.3 µg |
Beta karoten | 9 mg | 4443 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
20kcalCalories source
- 58% CARBS.
- 38% PROTEIN
- 5% FAT
Lettuce 100g
15kcalCalories source
- 63% CARBS
- 30% PROTEIN
- 7% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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