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Garden asparagus vs Pumpkin - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $3.8)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 43)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.012g)
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 0.88g)
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 Pumpkin
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars 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 Pumpkin
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
53
Pumpkin
Mineral Summary Score
16
Garden asparagus
12
Pumpkin

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 +14.3%
Contains more Magnesium +16.7%
Contains more Copper +48.8%
Contains more Zinc +68.8%
Contains more Phosphorus +18.2%
Contains more Potassium +68.3%
Contains less Sodium -50%
Contains more Iron +167.5%
Contains more Calcium +14.3%
Contains more Magnesium +16.7%
Contains more Copper +48.8%
Contains more Zinc +68.8%
Contains more Phosphorus +18.2%
Contains more Potassium +68.3%
Contains less Sodium -50%

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 B1 +186%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +49.2%
Contains more Vitamin K +3681.8%
Contains more Vitamin C +60.7%
Contains more Vitamin A +1026.1%
Equal in Vitamin E - 1.06
Equal in Vitamin B5 - 0.298
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +49.2%
Contains more Vitamin K +3681.8%
Contains more Vitamin C +60.7%
Contains more Vitamin A +1026.1%
Equal in Vitamin E - 1.06
Equal in Vitamin B5 - 0.298

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
6%
Pumpkin
Carbohydrates
4%
Garden asparagus
7%
Pumpkin
Fats
1%
Garden asparagus
0%
Pumpkin

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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 Pumpkin Opinion
Calories 20 26 Pumpkin
Protein 2.2 1 Garden asparagus
Fats 0.12 0.1 Garden asparagus
Vitamin C 5.6 9 Pumpkin
Carbs 3.88 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.8 Garden asparagus
Calcium 24 21 Garden asparagus
Potassium 202 340 Pumpkin
Magnesium 14 12 Garden asparagus
Sugars 1.88 2.76 Pumpkin
Fiber 2.1 0.5 Garden asparagus
Copper 0.189 0.127 Garden asparagus
Zinc 0.54 0.32 Garden asparagus
Starch
Phosphorus 52 44 Garden asparagus
Sodium 2 1 Pumpkin
Vitamin A 756 8513 Pumpkin
Vitamin E 1.13 1.06 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.05 Garden asparagus
Vitamin B2 0.141 0.11 Garden asparagus
Vitamin B3 0.978 0.6 Garden asparagus
Vitamin B5 0.274 0.298 Pumpkin
Vitamin B6 0.091 0.061 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 1.1 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.052 Garden asparagus
Monounsaturated Fat 0 0.013 Pumpkin
Polyunsaturated fat 0.05 0.005 Garden asparagus
Tryptophan 0.027 0.012 Garden asparagus
Threonine 0.084 0.029 Garden asparagus
Isoleucine 0.075 0.031 Garden asparagus
Leucine 0.128 0.046 Garden asparagus
Lysine 0.104 0.054 Garden asparagus
Methionine 0.031 0.011 Garden asparagus
Phenylalanine 0.075 0.032 Garden asparagus
Valine 0.115 0.035 Garden asparagus
Histidine 0.049 0.016 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.