Asparagus vs Kale
Nutrition comparison per 100 g serving
Ad 468x60
Kale wins in 15 out of 29 nutrient categories
Asparagus: 11
vs
Kale: 15
(3 ties)
Overview
Vitamins
| Vitamin | Asparagus | Kale | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 0.5 MG | |
| Folate, total | 191 UG | 62 UG | |
| Niacin | 1.2 MG | 1.2 MG | |
| Pantothenic acid | 0.2 MG | 0.4 MG | |
| Riboflavin | 0.1 MG | 0.3 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 47 UG | 241 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 31.8 MG | 93.4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.7 MG | |
| Vitamin K (phylloquinone) | 0 UG | 389.6 UG |
Minerals
| Mineral | Asparagus | Kale | Winner |
|---|---|---|---|
| Calcium, Ca | 25 MG | 254 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | |
| Iron, Fe | 0.7 MG | 1.6 MG | |
| Magnesium, Mg | 14 MG | 33 MG | |
| Manganese, Mn | 0.2 MG | 0.9 MG | |
| Phosphorus, P | 64 MG | 55 MG | |
| Potassium, K | 253 MG | 348 MG | |
| Selenium, Se | 1.7 UG | 0.9 UG | |
| Sodium, Na | 8 MG | 53 MG | |
| Zinc, Zn | 0.6 MG | 0.4 MG |