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Garden asparagus vs Poblano - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food contains less Sugars?
Poblano
Poblano contains less Sugars (difference - 1.88g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden asparagus
Garden asparagus is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.78g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 41mg)
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 Poblano
Rich in minerals ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price 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 Poblano
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
196
Poblano
Mineral Summary Score
16
Garden asparagus
83
Poblano

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 less Sodium -95.3%
Contains more Iron +410.7%
Contains more Calcium +154.2%
Contains more Potassium +1093.6%
Contains more Magnesium +707.1%
Contains more Copper +168.8%
Contains more Zinc +163%
Contains more Phosphorus +286.5%
Contains less Sodium -95.3%
Contains more Iron +410.7%
Contains more Calcium +154.2%
Contains more Potassium +1093.6%
Contains more Magnesium +707.1%
Contains more Copper +168.8%
Contains more Zinc +163%
Contains more Phosphorus +286.5%

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 +180%
Contains more Vitamin A +2603.4%
Contains more Vitamin B1 +25.2%
Contains more Vitamin B2 +1499.3%
Contains more Vitamin B3 +554.7%
Contains more Vitamin B5 +627.4%
Contains more Vitamin B6 +3784.6%
Contains more Vitamin C +180%
Contains more Vitamin A +2603.4%
Contains more Vitamin B1 +25.2%
Contains more Vitamin B2 +1499.3%
Contains more Vitamin B3 +554.7%
Contains more Vitamin B5 +627.4%
Contains more Vitamin B6 +3784.6%

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
71%
Poblano
Carbohydrates
4%
Garden asparagus
51%
Poblano
Fats
1%
Garden asparagus
38%
Poblano

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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 Poblano Opinion
Calories 20 281 Poblano
Protein 2.2 11.86 Poblano
Fats 0.12 8.2 Poblano
Vitamin C 5.6 2 Garden asparagus
Carbs 3.88 51.42 Poblano
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 10.93 Poblano
Calcium 24 61 Poblano
Potassium 202 2411 Poblano
Magnesium 14 113 Poblano
Sugars 1.88 Garden asparagus
Fiber 2.1 21.6 Poblano
Copper 0.189 0.508 Poblano
Zinc 0.54 1.42 Poblano
Starch
Phosphorus 52 201 Poblano
Sodium 2 43 Garden asparagus
Vitamin A 756 20438 Poblano
Vitamin E 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.179 Poblano
Vitamin B2 0.141 2.255 Poblano
Vitamin B3 0.978 6.403 Poblano
Vitamin B5 0.274 1.993 Poblano
Vitamin B6 0.091 3.535 Poblano
Vitamin B12 0 0
Vitamin K 41.6 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.82 Garden asparagus
Monounsaturated Fat 0 0.492 Poblano
Polyunsaturated fat 0.05 4.511 Poblano
Tryptophan 0.027 0.155 Poblano
Threonine 0.084 0.425 Poblano
Isoleucine 0.075 0.373 Poblano
Leucine 0.128 0.605 Poblano
Lysine 0.104 0.515 Poblano
Methionine 0.031 0.142 Poblano
Phenylalanine 0.075 0.361 Poblano
Valine 0.115 0.489 Poblano
Histidine 0.049 0.232 Poblano
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.