Quick Summary
When to Choose Asparagus (Cooked)
Choose Asparagus (Cooked) for more fiber (1.6g vs 0.5g) and more protein (2.4g vs 1.5g) per 100g.
When to Choose Wakame Seaweed
Wakame Seaweed and Asparagus (Cooked) have a broadly similar nutrient profile, so choose Wakame Seaweed based on taste, texture, cost or what you have to hand.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Asparagus (Cooked) | Wakame Seaweed | Winner |
|---|---|---|---|
| Calories | 22.2 | 22.5 | 🏆 Asparagus (Cooked) |
| Protein | 2.4g | 1.5g | 🏆 Asparagus (Cooked) |
| Carbohydrates | 4.1g | 4.8g | |
| Fiber | 1.6g | 0.5g | 🏆 Asparagus (Cooked) |
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
Wakame Seaweed Benefits
- Exceptionally high in iodine for thyroid function
- Contains fucoxanthin that may support fat metabolism
- Rich in calcium (15% DV) in bioavailable form
- Provides magnesium and other trace minerals
- Omega-3 fatty acids (ALA and EPA)
Practical Considerations
💰 Cost
Asparagus (Cooked): Moderate
Wakame Seaweed: Moderate
🕒 Preparation
Asparagus (Cooked): Easy
Wakame Seaweed: Easy
📦 Storage
Asparagus (Cooked): Refrigerate
Wakame Seaweed: Refrigerate
🍽️ Versatility
Asparagus (Cooked): Very versatile
Wakame Seaweed: Very versatile
The Bottom Line
Both Asparagus (Cooked) and Wakame Seaweed 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 fiber (1.6g vs 0.5g) and more protein (2.4g vs 1.5g) per 100g.
Choose Wakame Seaweed if: Wakame Seaweed and Asparagus (Cooked) have a broadly similar nutrient profile, so choose Wakame Seaweed based on taste, texture, cost or what you have to hand.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Asparagus (Cooked) and Wakame Seaweed in Nutrivio
Compare how Asparagus (Cooked) and Wakame Seaweed fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
