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Garden asparagus vs Garlic - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Garlic
Garlic is cheaper (difference - $3.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Sugars?
Garlic
Garlic contains less Sugars (difference - 0.88g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.049g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 15mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Garlic
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
36
Garlic
Mineral Summary Score
16
Garden asparagus
31
Garlic

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
:
6
Garlic
Contains more Iron +25.9%
Contains less Sodium -88.2%
Contains more Calcium +654.2%
Contains more Potassium +98.5%
Contains more Magnesium +78.6%
Contains more Copper +58.2%
Contains more Zinc +114.8%
Contains more Phosphorus +194.2%
Contains more Iron +25.9%
Contains less Sodium -88.2%
Contains more Calcium +654.2%
Contains more Potassium +98.5%
Contains more Magnesium +78.6%
Contains more Copper +58.2%
Contains more Zinc +114.8%
Contains more Phosphorus +194.2%

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
:
4
Garlic
Contains more Vitamin A +8300%
Contains more Vitamin E +1312.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +39.7%
Contains more Vitamin K +2347.1%
Contains more Vitamin C +457.1%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B5 +117.5%
Contains more Vitamin B6 +1257.1%
Contains more Vitamin A +8300%
Contains more Vitamin E +1312.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +39.7%
Contains more Vitamin K +2347.1%
Contains more Vitamin C +457.1%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B5 +117.5%
Contains more Vitamin B6 +1257.1%

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
13%
Garden asparagus
38%
Garlic
Carbohydrates
4%
Garden asparagus
33%
Garlic
Fats
1%
Garden asparagus
2%
Garlic

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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 Garlic Opinion
Calories 20 149 Garlic
Protein 2.2 6.36 Garlic
Fats 0.12 0.5 Garlic
Vitamin C 5.6 31.2 Garlic
Carbs 3.88 33.06 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.7 Garden asparagus
Calcium 24 181 Garlic
Potassium 202 401 Garlic
Magnesium 14 25 Garlic
Sugars 1.88 1 Garden asparagus
Fiber 2.1 2.1
Copper 0.189 0.299 Garlic
Zinc 0.54 1.16 Garlic
Starch
Phosphorus 52 153 Garlic
Sodium 2 17 Garden asparagus
Vitamin A 756 9 Garden asparagus
Vitamin E 1.13 0.08 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.2 Garlic
Vitamin B2 0.141 0.11 Garden asparagus
Vitamin B3 0.978 0.7 Garden asparagus
Vitamin B5 0.274 0.596 Garlic
Vitamin B6 0.091 1.235 Garlic
Vitamin B12 0 0
Vitamin K 41.6 1.7 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.089 Garden asparagus
Monounsaturated Fat 0 0.011 Garlic
Polyunsaturated fat 0.05 0.249 Garlic
Tryptophan 0.027 0.066 Garlic
Threonine 0.084 0.157 Garlic
Isoleucine 0.075 0.217 Garlic
Leucine 0.128 0.308 Garlic
Lysine 0.104 0.273 Garlic
Methionine 0.031 0.076 Garlic
Phenylalanine 0.075 0.183 Garlic
Valine 0.115 0.291 Garlic
Histidine 0.049 0.113 Garlic
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.