Malabar spinach vs Asparagus
Nutrition comparison per 100 g serving
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It's a tie — both foods score equally across 29 nutrient categories
Malabar spinach: 13
vs
Asparagus: 13
(3 ties)
Overview
| Nutrient | Malabar spinach | Asparagus | Winner |
|---|---|---|---|
| Calories | 23 cal | 18 cal | |
| Protein | 3.0 g | 3.0 g | |
| Carbs | 2.7 g | 1.9 g | |
| Fat | 0.8 g | 0.4 g | |
| Fiber | 2.1 g | 1.6 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Malabar spinach | Asparagus | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 20.9 MG | |
| Folate, total | 114 UG | 135 UG | |
| Niacin | 0.8 MG | 1.0 MG | |
| Pantothenic acid | 0.1 MG | 0.2 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 58 UG | 40 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 5.9 MG | 24.4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 1.2 MG | |
| Vitamin K (phylloquinone) | 0 UG | 80 UG |
Minerals
| Mineral | Malabar spinach | Asparagus | Winner |
|---|---|---|---|
| Calcium, Ca | 124 MG | 18 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | |
| Iron, Fe | 1.5 MG | 0.6 MG | |
| Magnesium, Mg | 48 MG | 10 MG | |
| Manganese, Mn | 0.3 MG | 0.1 MG | |
| Phosphorus, P | 36 MG | 49 MG | |
| Potassium, K | 256 MG | 172 MG | |
| Selenium, Se | 0.9 UG | 3.9 UG | |
| Sodium, Na | 55 MG | 3 MG | |
| Zinc, Zn | 0.3 MG | 0.4 MG |