Quick Summary
When to Choose Kale
Choose Kale for more vitamin K (817µg vs 51µg), more vitamin A (681µg vs 60µg), and more vitamin C (41mg vs 6.7mg) per 100g.
When to Choose Asparagus (Cooked)
Choose Asparagus (Cooked) for fewer calories (22 vs 35 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Kale | Asparagus (Cooked) | Winner |
|---|---|---|---|
| Calories | 35 | 22.2 | 🏆 Asparagus (Cooked) |
| Protein | 4.3g | 2.4g | 🏆 Kale |
| Carbohydrates | 8.8g | 4.1g | |
| Fiber | 3.6g | 1.6g | 🏆 Kale |
| Total Fat | 0.9g | 0g |
Key Vitamins & Minerals
Vitamin A
🏆 Kale has 11.3x more
Vitamin C
🏆 Kale has 6.1x more
Vitamin K
🏆 Kale has 16.2x more
Health Benefits Comparison
Kale Benefits
- Supports bone health
- Promotes eye health
- May reduce cancer risk
- Supports heart health
- Rich in antioxidants
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
Practical Considerations
💰 Cost
Kale: Moderate
Asparagus (Cooked): Moderate
🕒 Preparation
Kale: Easy
Asparagus (Cooked): Easy
📦 Storage
Kale: Refrigerate
Asparagus (Cooked): Refrigerate
🍽️ Versatility
Kale: Very versatile
Asparagus (Cooked): Very versatile
The Bottom Line
Both Kale and Asparagus (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kale if: Choose Kale for more vitamin K (817µg vs 51µg), more vitamin A (681µg vs 60µg), and more vitamin C (41mg vs 6.7mg) per 100g.
Choose Asparagus (Cooked) if: Choose Asparagus (Cooked) for fewer calories (22 vs 35 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kale and Asparagus (Cooked) in Nutrivio
Compare how Kale and Asparagus (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
