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Garden asparagus vs Beetroot - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 76mg)
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 4.88g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $3.5)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.013g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Garden asparagus Beetroot
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugars ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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
28
Garden asparagus
5
Beetroot
Mineral Summary Score
16
Garden asparagus
13
Beetroot

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 Iron +167.5%
Contains more Calcium +50%
Contains more Copper +152%
Contains more Zinc +54.3%
Contains more Phosphorus +30%
Contains less Sodium -97.4%
Contains more Potassium +60.9%
Contains more Magnesium +64.3%
Contains more Iron +167.5%
Contains more Calcium +50%
Contains more Copper +152%
Contains more Zinc +54.3%
Contains more Phosphorus +30%
Contains less Sodium -97.4%
Contains more Potassium +60.9%
Contains more Magnesium +64.3%

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 +14.3%
Contains more Vitamin A +2190.9%
Contains more Vitamin E +2725%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B2 +252.5%
Contains more Vitamin B3 +192.8%
Contains more Vitamin B5 +76.8%
Contains more Vitamin B6 +35.8%
Contains more Vitamin K +20700%
Contains more Vitamin C +14.3%
Contains more Vitamin A +2190.9%
Contains more Vitamin E +2725%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B2 +252.5%
Contains more Vitamin B3 +192.8%
Contains more Vitamin B5 +76.8%
Contains more Vitamin B6 +35.8%
Contains more Vitamin K +20700%

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
13%
Garden asparagus
10%
Beetroot
Carbohydrates
4%
Garden asparagus
10%
Beetroot
Fats
1%
Garden asparagus
1%
Beetroot

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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 Garden asparagus Beetroot Opinion
Calories 20 43 Beetroot
Protein 2.2 1.61 Garden asparagus
Fats 0.12 0.17 Beetroot
Vitamin C 5.6 4.9 Garden asparagus
Carbs 3.88 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.8 Garden asparagus
Calcium 24 16 Garden asparagus
Potassium 202 325 Beetroot
Magnesium 14 23 Beetroot
Sugars 1.88 6.76 Beetroot
Fiber 2.1 2.8 Beetroot
Copper 0.189 0.075 Garden asparagus
Zinc 0.54 0.35 Garden asparagus
Starch
Phosphorus 52 40 Garden asparagus
Sodium 2 78 Garden asparagus
Vitamin A 756 33 Garden asparagus
Vitamin E 1.13 0.04 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.031 Garden asparagus
Vitamin B2 0.141 0.04 Garden asparagus
Vitamin B3 0.978 0.334 Garden asparagus
Vitamin B5 0.274 0.155 Garden asparagus
Vitamin B6 0.091 0.067 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 0.2 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.027 Beetroot
Monounsaturated Fat 0 0.032 Beetroot
Polyunsaturated fat 0.05 0.06 Beetroot
Tryptophan 0.027 0.019 Garden asparagus
Threonine 0.084 0.047 Garden asparagus
Isoleucine 0.075 0.048 Garden asparagus
Leucine 0.128 0.068 Garden asparagus
Lysine 0.104 0.058 Garden asparagus
Methionine 0.031 0.018 Garden asparagus
Phenylalanine 0.075 0.046 Garden asparagus
Valine 0.115 0.056 Garden asparagus
Histidine 0.049 0.021 Garden asparagus
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.