Garden asparagus vs. Yam — In-Depth Nutrition Comparison
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Summary of differences between Garden asparagus and Yam
- Garden asparagus has more Vitamin K, Iron, Folate, Vitamin B2, and Vitamin E , while Yam has more Potassium, Vitamin B6, Manganese, Vitamin C, and Fiber.
- Garden asparagus covers your daily need of Vitamin K 33% more than Yam.
- Garden asparagus contains 5 times more Vitamin B2 than Yam. While Garden asparagus contains 0.141mg of Vitamin B2, Yam contains only 0.028mg.
These are the specific foods used in this comparison Asparagus, raw and Yam, cooked, boiled, drained, or baked, without salt.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+71.4%
Contains
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Iron
+311.5%
Contains
less
Sodium
-75%
Contains
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Zinc
+170%
Contains
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Copper
+24.3%
Contains
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Selenium
+228.6%
Contains
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Magnesium
+28.6%
Contains
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Potassium
+231.7%
Contains
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Manganese
+134.8%
Equal in Phosphorus - 49
Contains
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Calcium
+71.4%
Contains
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Iron
+311.5%
Contains
less
Sodium
-75%
Contains
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Zinc
+170%
Contains
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Copper
+24.3%
Contains
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Selenium
+228.6%
Contains
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Magnesium
+28.6%
Contains
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Potassium
+231.7%
Contains
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Manganese
+134.8%
Equal in Phosphorus - 49
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+519.7%
Contains
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Vitamin E
+232.4%
Contains
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Vitamin B1
+50.5%
Contains
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Vitamin B2
+403.6%
Contains
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Vitamin B3
+77.2%
Contains
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Folate
+225%
Contains
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Vitamin K
+1708.7%
Contains
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Vitamin C
+116.1%
Contains
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Vitamin B5
+13.5%
Contains
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Vitamin B6
+150.5%
Contains
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Vitamin A
+519.7%
Contains
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Vitamin E
+232.4%
Contains
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Vitamin B1
+50.5%
Contains
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Vitamin B2
+403.6%
Contains
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Vitamin B3
+77.2%
Contains
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Folate
+225%
Contains
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Vitamin K
+1708.7%
Contains
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Vitamin C
+116.1%
Contains
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Vitamin B5
+13.5%
Contains
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Vitamin B6
+150.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+47.7%
Contains
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Water
+32.9%
Contains
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Fats
+16.7%
Contains
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Carbs
+608.2%
Contains
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Other
+31%
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Contains
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Protein
+47.7%
Contains
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Water
+32.9%
Contains
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Fats
+16.7%
Contains
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Carbs
+608.2%
Contains
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Other
+31%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-27.5%
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Monounsaturated Fat
+∞%
Contains
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Polyunsaturated fat
+20%
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.06 g
Contains
less
Saturated Fat
-27.5%
Contains
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Monounsaturated Fat
+∞%
Contains
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Polyunsaturated fat
+20%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.78g | 23.58g |
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| Protein | 2.2g | 1.49g |
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| Fats | 0.12g | 0.14g |
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| Carbs | 3.88g | 27.48g |
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| Calories | 20kcal | 116kcal |
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| Fructose | 1g |
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| Sugar | 1.88g | 0.49g |
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| Fiber | 2.1g | 3.9g |
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| Calcium | 24mg | 14mg |
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| Iron | 2.14mg | 0.52mg |
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| Magnesium | 14mg | 18mg |
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| Phosphorus | 52mg | 49mg |
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| Potassium | 202mg | 670mg |
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| Sodium | 2mg | 8mg |
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| Zinc | 0.54mg | 0.2mg |
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| Copper | 0.189mg | 0.152mg |
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| Manganese | 0.158mg | 0.371mg |
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| Selenium | 2.3µg | 0.7µg |
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| Vitamin A | 756IU | 122IU |
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| Vitamin A RAE | 38µg | 6µg |
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| Vitamin E | 1.13mg | 0.34mg |
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| Vitamin C | 5.6mg | 12.1mg |
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| Vitamin B1 | 0.143mg | 0.095mg |
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| Vitamin B2 | 0.141mg | 0.028mg |
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| Vitamin B3 | 0.978mg | 0.552mg |
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| Vitamin B5 | 0.274mg | 0.311mg |
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| Vitamin B6 | 0.091mg | 0.228mg |
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| Folate | 52µg | 16µg |
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| Vitamin K | 41.6µg | 2.3µg |
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| Tryptophan | 0.027mg | 0.012mg |
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| Threonine | 0.084mg | 0.052mg |
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| Isoleucine | 0.075mg | 0.05mg |
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| Leucine | 0.128mg | 0.094mg |
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| Lysine | 0.104mg | 0.058mg |
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| Methionine | 0.031mg | 0.02mg |
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| Phenylalanine | 0.075mg | 0.069mg |
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| Valine | 0.115mg | 0.06mg |
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| Histidine | 0.049mg | 0.033mg |
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| Saturated Fat | 0.04g | 0.029g |
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| Monounsaturated Fat | 0g | 0.005g |
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| Polyunsaturated fat | 0.05g | 0.06g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
15%
Minerals Daily Need Coverage Score
25%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.39g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Yam is cheaper (difference - $3.8)
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.