Malabar spinach vs Asparagus
Nutrition comparison per 100 g serving
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Asparagus wins in 13 out of 26 nutrient categories
Malabar spinach: 10
vs
Asparagus: 13
(3 ties)
Overview
| Nutrient | Malabar spinach | Asparagus | Winner |
|---|---|---|---|
| Calories | 23 cal | 24 cal | |
| Protein | 3.0 g | 3.2 g | |
| Carbs | 2.7 g | 4.1 g | |
| Fat | 0.8 g | 0.2 g | |
| Fiber | 2.1 g | 1.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Malabar spinach | Asparagus | Winner |
|---|---|---|---|
| Folate, total | 114 UG | 191 UG | |
| Niacin | 0.8 MG | 1.2 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 | 47 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 5.9 MG | 31.8 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Malabar spinach | Asparagus | Winner |
|---|---|---|---|
| Calcium, Ca | 124 MG | 25 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | |
| Iron, Fe | 1.5 MG | 0.7 MG | |
| Magnesium, Mg | 48 MG | 14 MG | |
| Manganese, Mn | 0.3 MG | 0.2 MG | |
| Phosphorus, P | 36 MG | 64 MG | |
| Potassium, K | 256 MG | 253 MG | |
| Selenium, Se | 0.9 UG | 1.7 UG | |
| Sodium, Na | 55 MG | 8 MG | |
| Zinc, Zn | 0.3 MG | 0.6 MG |