Asparagus vs Kale
Nutrition comparison per 100 g serving
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Asparagus wins in 14 out of 29 nutrient categories
Asparagus: 14
vs
Kale: 12
(3 ties)
Overview
Vitamins
| Vitamin | Asparagus | Kale | Winner |
|---|---|---|---|
| Choline, total | 20.9 MG | 0.4 MG | |
| Folate, total | 135 UG | 65 UG | |
| Niacin | 1.0 MG | 0.5 MG | |
| Pantothenic acid | 0.2 MG | 0.2 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 40 UG | 146 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 24.4 MG | 17.8 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.2 MG | 1.6 MG | |
| Vitamin K (phylloquinone) | 80 UG | 418.5 UG |
Minerals
| Mineral | Asparagus | Kale | Winner |
|---|---|---|---|
| Calcium, Ca | 18 MG | 150 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | |
| Iron, Fe | 0.6 MG | 0.8 MG | |
| Magnesium, Mg | 10 MG | 25 MG | |
| Manganese, Mn | 0.1 MG | 0.5 MG | |
| Phosphorus, P | 49 MG | 42 MG | |
| Potassium, K | 172 MG | 144 MG | |
| Selenium, Se | 3.9 UG | 0.9 UG | |
| Sodium, Na | 3 MG | 16 MG | |
| Zinc, Zn | 0.4 MG | 0.3 MG |