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Garden asparagus vs Rutabagas - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.013g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 2.58g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 40)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 10mg)
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 Rutabagas
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Sodium 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 Rutabagas
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
16
Rutabagas
Mineral Summary Score
16
Garden asparagus
11
Rutabagas

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 +386.4%
Contains more Copper +490.6%
Contains more Zinc +125%
Contains less Sodium -83.3%
Contains more Calcium +79.2%
Contains more Potassium +51%
Contains more Magnesium +42.9%
Equal in Phosphorus - 53
Contains more Iron +386.4%
Contains more Copper +490.6%
Contains more Zinc +125%
Contains less Sodium -83.3%
Contains more Calcium +79.2%
Contains more Potassium +51%
Contains more Magnesium +42.9%
Equal in Phosphorus - 53

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 +37700%
Contains more Vitamin E +276.7%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +252.5%
Contains more Vitamin B3 +39.7%
Contains more Vitamin B5 +71.3%
Contains more Vitamin K +13766.7%
Contains more Vitamin C +346.4%
Equal in Vitamin B6 - 0.1
Contains more Vitamin A +37700%
Contains more Vitamin E +276.7%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +252.5%
Contains more Vitamin B3 +39.7%
Contains more Vitamin B5 +71.3%
Contains more Vitamin K +13766.7%
Contains more Vitamin C +346.4%
Equal in Vitamin B6 - 0.1

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
6%
Rutabagas
Carbohydrates
4%
Garden asparagus
9%
Rutabagas
Fats
1%
Garden asparagus
1%
Rutabagas

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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 Rutabagas Opinion
Calories 20 37 Rutabagas
Protein 2.2 1.08 Garden asparagus
Fats 0.12 0.16 Rutabagas
Vitamin C 5.6 25 Rutabagas
Carbs 3.88 8.62 Rutabagas
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.44 Garden asparagus
Calcium 24 43 Rutabagas
Potassium 202 305 Rutabagas
Magnesium 14 20 Rutabagas
Sugars 1.88 4.46 Rutabagas
Fiber 2.1 2.3 Rutabagas
Copper 0.189 0.032 Garden asparagus
Zinc 0.54 0.24 Garden asparagus
Starch 0.4 Rutabagas
Phosphorus 52 53 Rutabagas
Sodium 2 12 Garden asparagus
Vitamin A 756 2 Garden asparagus
Vitamin E 1.13 0.3 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.09 Garden asparagus
Vitamin B2 0.141 0.04 Garden asparagus
Vitamin B3 0.978 0.7 Garden asparagus
Vitamin B5 0.274 0.16 Garden asparagus
Vitamin B6 0.091 0.1 Rutabagas
Vitamin B12 0 0
Vitamin K 41.6 0.3 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.027 Rutabagas
Monounsaturated Fat 0 0.025 Rutabagas
Polyunsaturated fat 0.05 0.088 Rutabagas
Tryptophan 0.027 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.104 Garden asparagus
Methionine 0.031 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 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.