Quick Summary
When to Choose Asparagus (Cooked)
Choose Asparagus (Cooked) for more folate (149µg vs 43µg) and more protein (2.4g vs 1.2g) per 100g. It is also lower in calories (22 vs 25 per 100g).
When to Choose Cabbage (Green, Raw)
Choose Cabbage (Green, Raw) for more vitamin C (37mg vs 6.7mg), more fiber (2.5g vs 1.6g), and more vitamin K (76µg vs 51µg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Asparagus (Cooked) | Cabbage (Green, Raw) | Winner |
|---|---|---|---|
| Calories | 22.2 | 24.7 | 🏆 Asparagus (Cooked) |
| Protein | 2.4g | 1.2g | 🏆 Asparagus (Cooked) |
| Carbohydrates | 4.1g | 5.8g | |
| Fiber | 1.6g | 2.5g | 🏆 Cabbage (Green, Raw) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Asparagus (Cooked) has 3.5x more
Vitamin C
🏆 Cabbage (Green, Raw) has 5.5x more
Vitamin K
🏆 Cabbage (Green, Raw) has 50% more
Health Benefits Comparison
Asparagus (Cooked) Benefits
- Exceptionally high in folate (67% DV) for cell division
- Rich in vitamin K (91% DV) for blood clotting and bones
- Provides vitamin A (18% DV) for vision and immunity
- Good vitamin C source (13% DV)
- Contains inulin fiber feeding beneficial gut bacteria
Cabbage (Green, Raw) Benefits
- Very high vitamin C (54% DV) for immunity
- Excellent vitamin K source (57% DV) for bones
- Contains glucosinolate compounds with anti-cancer properties
- Extremely low calorie (22 per cup) and filling
- High in fiber (2.2g per cup) for digestive health
Practical Considerations
💰 Cost
Asparagus (Cooked): Moderate
Cabbage (Green, Raw): Moderate
🕒 Preparation
Asparagus (Cooked): Easy
Cabbage (Green, Raw): Easy
📦 Storage
Asparagus (Cooked): Refrigerate
Cabbage (Green, Raw): Refrigerate
🍽️ Versatility
Asparagus (Cooked): Very versatile
Cabbage (Green, Raw): Very versatile
The Bottom Line
Both Asparagus (Cooked) and Cabbage (Green, Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Asparagus (Cooked) if: Choose Asparagus (Cooked) for more folate (149µg vs 43µg) and more protein (2.4g vs 1.2g) per 100g. It is also lower in calories (22 vs 25 per 100g).
Choose Cabbage (Green, Raw) if: Choose Cabbage (Green, Raw) for more vitamin C (37mg vs 6.7mg), more fiber (2.5g vs 1.6g), and more vitamin K (76µg vs 51µg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Asparagus (Cooked) and Cabbage (Green, Raw) in Nutrivio
Compare how Asparagus (Cooked) and Cabbage (Green, Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
