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Broccoli vs Garden asparagus - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 31mg)
Which food contains less Sugars?
Broccoli
Broccoli contains less Sugars (difference - 0.18g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Garden asparagus
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Broccoli Garden asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
80
Broccoli
28
Garden asparagus
Mineral Summary Score
14
Broccoli
16
Garden asparagus

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +95.8%
Contains more Potassium +56.4%
Contains more Magnesium +50%
Contains more Phosphorus +26.9%
Contains more Iron +193.2%
Contains more Copper +285.7%
Contains more Zinc +31.7%
Contains less Sodium -93.9%
Contains more Calcium +95.8%
Contains more Potassium +56.4%
Contains more Magnesium +50%
Contains more Phosphorus +26.9%
Contains more Iron +193.2%
Contains more Copper +285.7%
Contains more Zinc +31.7%
Contains less Sodium -93.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1492.9%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +92.3%
Contains more Vitamin K +144.2%
Contains more Vitamin A +21.3%
Contains more Vitamin E +44.9%
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +20.5%
Contains more Vitamin B3 +53.1%
Contains more Vitamin C +1492.9%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +92.3%
Contains more Vitamin K +144.2%
Contains more Vitamin A +21.3%
Contains more Vitamin E +44.9%
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +20.5%
Contains more Vitamin B3 +53.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Broccoli
13%
Garden asparagus
Carbohydrates
7%
Broccoli
4%
Garden asparagus
Fats
2%
Broccoli
1%
Garden asparagus

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Broccoli Garden asparagus Opinion
Calories 34 20 Broccoli
Protein 2.82 2.2 Broccoli
Fats 0.37 0.12 Broccoli
Vitamin C 89.2 5.6 Broccoli
Carbs 6.64 3.88 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 2.14 Garden asparagus
Calcium 47 24 Broccoli
Potassium 316 202 Broccoli
Magnesium 21 14 Broccoli
Sugars 1.7 1.88 Garden asparagus
Fiber 2.6 2.1 Broccoli
Copper 0.049 0.189 Garden asparagus
Zinc 0.41 0.54 Garden asparagus
Starch 0 Broccoli
Phosphorus 66 52 Broccoli
Sodium 33 2 Garden asparagus
Vitamin A 623 756 Garden asparagus
Vitamin E 0.78 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.071 0.143 Garden asparagus
Vitamin B2 0.117 0.141 Garden asparagus
Vitamin B3 0.639 0.978 Garden asparagus
Vitamin B5 0.573 0.274 Broccoli
Vitamin B6 0.175 0.091 Broccoli
Vitamin B12 0 0
Vitamin K 101.6 41.6 Broccoli
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.039 0.04 Broccoli
Monounsaturated Fat 0.011 0 Broccoli
Polyunsaturated fat 0.038 0.05 Garden asparagus
Tryptophan 0.033 0.027 Broccoli
Threonine 0.088 0.084 Broccoli
Isoleucine 0.079 0.075 Broccoli
Leucine 0.129 0.128 Broccoli
Lysine 0.135 0.104 Broccoli
Methionine 0.038 0.031 Broccoli
Phenylalanine 0.117 0.075 Broccoli
Valine 0.125 0.115 Broccoli
Histidine 0.059 0.049 Broccoli
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.