Asparagus vs Lettuce: Nutrition Showdown
Where is more calories, protein, carbs - what is more healthy?
Lettuce vs Asparagus: Nutrition Comparison
| 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 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 mg | 126.3 mg |
| Beta karoten | 9 mg | 4443 mg |
More Calories in Asparagus
At first glance, you can see that in asparagus is more calories than in lettuce.
Asparagus has 20 kcal per 100g and lettuce 15 kcal per 100g so it is pretty easy to calculate that the difference is about 33%.
In asparagus and in lettuce most calories came from carbs.
See tables below to compare asparagus with lettuce in details.
Asparagus And Lettuce Nutrition Difference
- Calories:
asparagus - 33% more than lettuce - Carbohydrates:
asparagus - 18% more than lettuce - Fat:
lettuce - 25% more than asparagus - Dietary fiber:
asparagus - 62% more than lettuce - Protein:
asparagus - 62% more than lettuce
More protein in asparagus
It is aslo easy to see see that in asparagus is more protein than in lettuce.
There is 1.36g per 100g of lettuce and 2.2g per 100g of asparagus so using simple math we can see that difference is about 62%.
More carbohydrates in asparagus
In asparagus is more carbohydrates than in lettuce.
There is 2.87g/100g of carbohydrates in lettuce and 3.38g/100g in asparagus so let me do the math for you again - difference is about 18%.
Less fat in asparagus
In asparagus is less fats than in lettuce.
The tables above show us that there is 0.15g/100g of fats in lettuce and 0.12g/100g in asparagus. In this case difference is about 25%.
Asparagus
20kcal- Calories20
- Carbohydrates3.38 g
- Fat0.12 g
- Dietary fiber2.1 g
- Protein2.2 g
100g | ounce | single piece | handfull | bunch | cup | half cup
Calories source
- 58% CARBS.
- 38% PROTEIN
- 5% FAT
Lettuce
15kcal- Calories15
- Carbohydrates2.87 g
- Fat0.15 g
- Dietary fiber1.3 g
- Protein1.36 g
100g | ounce | single piece | cup | chopped | 1 large leaf
Calories source
- 63% CARBS
- 30% PROTEIN
- 7% FAT
Vitamins: lettuce vs asparagus
- Vitaminium B1 (Thiamine):
asparagus - 104% more than lettuce - Vitaminium B2 (riboflavin):
asparagus - 76% more than lettuce - Vitaminium B3 (Niacin):
asparagus - 161% more than lettuce - Vitaminium B5:
asparagus - 104% more than lettuce - Vitaminium B6:
asparagus - 1% more than lettuce - Vitaminium B9 (Folic acid):
asparagus - 37% more than lettuce - Vitaminium C:
lettuce - 64% more than asparagus - Vitaminium E:
asparagus - 290% more than lettuce - Vitaminium K:
lettuce - 204% more than asparagus - Beta karoten:
lettuce - 49267% more than asparagus
Minerals: asparagus vs lettuce
- Calcium:
lettuce - 50% more than asparagus - Iron:
asparagus - 33% more than lettuce - Magnessium:
asparagus - 8% more than lettuce - Phosphorus:
asparagus - 79% more than lettuce - Potassium:
asparagus - 4% more than lettuce - Sodium:
lettuce - 1300% more than asparagus - Zink:
asparagus - 200% more than lettuce
Compares of asparagus
- Asparagus vs Artichoke
- Asparagus vs Arugula
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- Asparagus vs Beetroot
- Asparagus vs Bok Choy
- Asparagus vs Broccoli
- see all compares of asparagus
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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