Quick Summary
When to Choose Asparagus (Cooked)
Choose Asparagus (Cooked) for more protein (2.4g vs 1.9g) per 100g.
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for more vitamin A (2942µg vs 60µg), more vitamin K (327µg vs 51µg), and more fiber (2.1g vs 1.6g) per 100g. It is also lower in calories (20 vs 22 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Asparagus (Cooked) | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 22.2 | 20 | 🏆 Swiss Chard (Cooked) |
| Protein | 2.4g | 1.9g | 🏆 Asparagus (Cooked) |
| Carbohydrates | 4.1g | 4.1g | |
| Fiber | 1.6g | 2.1g | 🏆 Swiss Chard (Cooked) |
Key Vitamins & Minerals
Vitamin A
🏆 Swiss Chard (Cooked) has 49.0x more
Vitamin K
🏆 Swiss Chard (Cooked) has 6.5x 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
Swiss Chard (Cooked) Benefits
- Exceptional vitamin K for bones and blood
- High magnesium (38% DV) for muscles
- High potassium (961mg) for blood pressure
- Syringic acid may regulate blood sugar
Practical Considerations
💰 Cost
Asparagus (Cooked): Moderate
Swiss Chard (Cooked): Moderate
🕒 Preparation
Asparagus (Cooked): Easy
Swiss Chard (Cooked): Easy
📦 Storage
Asparagus (Cooked): Refrigerate
Swiss Chard (Cooked): Refrigerate
🍽️ Versatility
Asparagus (Cooked): Very versatile
Swiss Chard (Cooked): Very versatile
The Bottom Line
Both Asparagus (Cooked) and Swiss Chard (Cooked) 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 protein (2.4g vs 1.9g) per 100g.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for more vitamin A (2942µg vs 60µg), more vitamin K (327µg vs 51µg), and more fiber (2.1g vs 1.6g) per 100g. It is also lower in calories (20 vs 22 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Asparagus (Cooked) and Swiss Chard (Cooked) in Nutrivio
Compare how Asparagus (Cooked) and Swiss Chard (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
