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Garden asparagus vs Broccoli - 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 is cheaper?
Broccoli
Broccoli is cheaper (difference - $3.6)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.001g)
Which food contains less Sugars?
Broccoli
Broccoli contains less Sugars (difference - 0.18g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
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 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)

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 Broccoli
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Broccoli
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
28
Garden asparagus
80
Broccoli
Mineral Summary Score
16
Garden asparagus
14
Broccoli

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 +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%
Contains more Calcium +95.8%
Contains more Potassium +56.4%
Contains more Magnesium +50%
Contains more Phosphorus +26.9%

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 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%
Contains more Vitamin C +1492.9%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +92.3%
Contains more Vitamin K +144.2%

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
17%
Broccoli
Carbohydrates
4%
Garden asparagus
7%
Broccoli
Fats
1%
Garden asparagus
2%
Broccoli

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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 Broccoli Opinion
Calories 20 34 Broccoli
Protein 2.2 2.82 Broccoli
Fats 0.12 0.37 Broccoli
Vitamin C 5.6 89.2 Broccoli
Carbs 3.88 6.64 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.73 Garden asparagus
Calcium 24 47 Broccoli
Potassium 202 316 Broccoli
Magnesium 14 21 Broccoli
Sugars 1.88 1.7 Garden asparagus
Fiber 2.1 2.6 Broccoli
Copper 0.189 0.049 Garden asparagus
Zinc 0.54 0.41 Garden asparagus
Starch 0 Broccoli
Phosphorus 52 66 Broccoli
Sodium 2 33 Garden asparagus
Vitamin A 756 623 Garden asparagus
Vitamin E 1.13 0.78 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.071 Garden asparagus
Vitamin B2 0.141 0.117 Garden asparagus
Vitamin B3 0.978 0.639 Garden asparagus
Vitamin B5 0.274 0.573 Broccoli
Vitamin B6 0.091 0.175 Broccoli
Vitamin B12 0 0
Vitamin K 41.6 101.6 Broccoli
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.039 Broccoli
Monounsaturated Fat 0 0.011 Broccoli
Polyunsaturated fat 0.05 0.038 Garden asparagus
Tryptophan 0.027 0.033 Broccoli
Threonine 0.084 0.088 Broccoli
Isoleucine 0.075 0.079 Broccoli
Leucine 0.128 0.129 Broccoli
Lysine 0.104 0.135 Broccoli
Methionine 0.031 0.038 Broccoli
Phenylalanine 0.075 0.117 Broccoli
Valine 0.115 0.125 Broccoli
Histidine 0.049 0.059 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.